HPA-Gold/ Blue:
A. Hang Clean. FS; 1.2x5; rest 2m (Blue- build to a max in this complex)
B. Deadlift; 3 OTM for 6 Min @60-65%
+
EMOM for 20 Minutes
1st: 1 PS+1 HPS +1 OHS @70-75% (PS max)
2nd: 2 Tough Strict Defecit HSPU (blue- HSPU negatives)
3rd: 2-4 UB Bar MU (Blue- 7-10 C2B)
4th: 25 UB DU's
HPA - Power
Snatch - C&J - short work (Xtra rest)
A. High Hang Squat snatch . Above knee Hang squat snatch, work to tough set
B. Power Clean . squat clean. Push jerk, 1.1.1-- work to tough set (drop power clean from shoulders)
+
4 sets:
:40 Squat snatch @ 135lb/95lb (scale weight if needed)
:40 Max Double Unders
rest 2m30
Blue is not showing up
ReplyDeleteA 230,235,240,245,250
ReplyDeleteB 275 for all
+
1st- 145 for all
2nd- 6 inch deficit for all
3rd- 4 every round ub
4th- 25 every round ub
Gold
ReplyDeleteA) 245, 255, 265X3
B) 315 for all (went heavier than 65%)
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1- 155 for all
2- 4"X2, 5"X3
3- 4 UB for all
4- 25 UB for all
Power
ReplyDeleteA. 125 (got HHS @ 135, failed HS)
B. 185
+
7/40
7/55
8/45
8/35
7/30
Did Power because Blue wasn't posted. Limiting factor throughout was the hookgrip. I'm still getting back into lifting and rebuilding grip strength. Also, scaled the conditioning to 95 and worked on speed and form.
I did:
ReplyDeleteA) Front squat 21X1 5 sets, 4 reps at 95kg 209.4 lbs
b) 10m EMOM 2-3 MU (found this hard, usually had to hit 2 MU)
c) HC.SC @90kg (198.4lbs)
d) SC singles - 100kg (220.4)
+ 1-2-3-4-...10 c2b, clap push ups, jump squats.
Took a break, had a shake,
e) snatch singles. 70kg (154.3lbs). Missed 75 kg 3 times.