Thursday, December 25, 2014

Friday December 26, 2014-

HPA-Gold:
A. PC. Clean; build to a tough set (rest 15s b/w reps)
B. Deadlift; 1 single OTM for 10 Min @80-85% 1RM
+
EMOM for 10 Min:
E: 2 Tough CGBP
O: 12-15 UB C2B Pullups
+
EMOM For 10 Min:
E: 2 Strict Deficit HSPU
O: 12-15 UB Toes To bar


HPA-Blue
A. Hang Power Clean. work to a tough Double
B. Thruster work to a max from the rack
C. Drop to 85% and AMRAP for 7 min
D. 10 second L sit hold OTM for 10 min


HPA - Power

Snatch - C&J - short work (Xtra rest)
A. T&G Power snatch, 2-2-2-2-2 rest 2 min
B. Squat Clean & split jerk cluster, 1.1 -- best set with :20 time cap
+
Max reps
:60 Burpees
:60 Power snatches @ 75lb/45lb
rest 3 min
Max reps
:60 Burpees
:60 Power snatches @ 135lb/75lb
rest 3 min
:60 Burpees
:60 Power snatches @ 165lb/100lb
rest 3 min
:60 Burpees
:60 Power snatches @ 210lb/120lb
** CF Open testing weights **

5 comments:

  1. Gold

    A) 265
    B) 375
    +
    CGBP @215
    C2B 15,12x4
    +
    HSPU 5", 7"x2, 8", 9"
    T2b 12x5

    ReplyDelete
  2. Blue

    A) 225#
    B) 215#. Same as push press pr the other day.
    C) 15 reps at 185#. Took this part from the floor.
    D) completed

    ReplyDelete
  3. Blue

    A. 185
    B. 175
    C. 23 @ 145
    D. L-sit EMOM on rings completed

    Was not feeling thrusters today

    ReplyDelete
  4. Blue

    A. 205
    B. 195
    C. 16 @ 155
    D. EMOM completed Rx

    ReplyDelete