Thursday, January 22, 2015

Friday January 23, 2015-

HPA-GOLD:
A. PC & PJ; 1.1 x6; rest 10s/2m
B. Sumo Deadlift; 2x4; rest 2-3m
+
12 Minute AMRAP:
60 Bar Facing Burpee
30 Deadlifts @200/140
10 Muscle Ups


+
15-20 Minute Z1 AD or Row 

HPA- BlueA. Power Clean + Push Jerk Cluster 1.1.1 work to a tough set ( drop each rep)B. Back Squat, work to a tough set of 4 +15 min AMRAP:15-15-15-15-15...Wall Ball 20#/14#1-2-3-4-5-6...Burpee Muscle up

HPA - Power
Snatch - Fsquat - Clean battery
A. Power Snatch, 2-2-2-1-1-1 rest 2 min
B. Front Squat, work to tough set of 3 reps
C. Power Clean & Push Jerk cluster, 1.1 -- work to tough set
+
5 sets @ high effort
7 Hang squat Clean thrusters @ 135lb/95lb
7 bar facing burpees
rest :90 b/t sets  

6 comments:

  1. Blue

    Results

    A) 185#, 205#, 225#
    *glad to finish @225# based on how I'm feeling still a little sore from this weeks work.
    B) 300#x4 reps
    +
    6rds+1 Wall Ball
    *Was real patient on the burpee mu's, simply because I've been struggling with mu's. Mu's did feel a little better today.
    *all rds of wall balls were UB

    ReplyDelete
  2. Blue

    Took Wed and Thurs off to heal up some joint/tendinitis issues... it's a b!tch getting older. But felt refreshed today!
    A) finished at 225# but missed 2nd push jerk. 225# is my 1RM PJ so felt good about the complex
    B) 325#x4. fresh legs
    +
    7 rounds + 15WB + 1 burpee MU
    120 wall balls, 29 burp MU

    ReplyDelete
  3. GOLD
    PC/PJ 165-175-185-195-205-205
    SDL 295

    1+14 burpees

    ReplyDelete
  4. Blue

    A. 185
    B. 255
    +
    Did wallballs and chest-to-bar instead

    ReplyDelete
  5. Gold

    A) 185x2, 195x4
    B) 315, 335x3
    +
    1+1 BFB

    ReplyDelete
  6. A. 225, wasn't feeling good here. Push jerk just felt off.
    B. 305, first time heavy squatting. felt good to break 300 again.
    +
    5 rds + 15 wall balls

    ReplyDelete