Thursday, January 29, 2015

Friday January 30, 2015-

HPA-Gold:
A. PC & PJ; 1 tough rep every 90s x8 sets
B1. Tng DL; 5x5; rest 10-20s
B2. 60 Row 85%; rest 90-120s x5 sets
+
10 Minute AMRAP:
15 Wall Ball
1,2,3,4,5... Burpee Ring MU

Note:
-perform 15 WB, then 1 BRMU, 15 WB, 2 BRMU... etc.


HPA- Blue
A. Power Clean. Push Jerk 1.1 x 5 sets, rest 2 min ( moderate , fast sets) 
B. Deadift, work to a tough touch and go set of 4
+
5 min AMRAP:
3,6,9….
Thruster (100/65)
C2B pull up 

HPA - Power
Snatch - Fsquat - Clean battery
A. Power Snatch Cluster, 1.1.1 x 5 sets rest 2-3 min
B. Front Squat, work to tough set of 2 reps
C. Power Clean . Hang Squat Clean . Push Jerk cluster, -- work to tough set
+
5 sets @ high effort
12-9-6-3
Power Clean @ 80%RM
Box jumps (36"/28")  


9 comments:

  1. GOLD
    315 x 4 sets
    260m-257-260-246
    *only did 4 sets thought I felt something tweak in my back went too heavy
    +
    5 rounds
    *hit this @ about 85% b/c of my back

    ReplyDelete
  2. PC+PJ
    195-195-200-205-205-205-210-210

    ReplyDelete
  3. Gold

    A) 225 all sets
    B1) 275 all sets
    B2) 290, 288, 292, 290, 293
    +
    5+1 BMU

    ReplyDelete
  4. DL 150kg
    +
    3,6,9,12 +15 thrusters

    ReplyDelete
  5. Blue

    A) 185#, 205#, 225#, 245#, 250# (failed PC)
    B) 365#
    +
    5 min AMRAP
    -68 reps (8 thrusters in the Rd of 15)
    *amazing what an extra 5# can do for a thruster. C2B felt a little off this morning and not as fluid as earlier in the week.

    ReplyDelete
  6. A. 205, 215, 215, 225, 235
    B. 335
    +
    4 rds+7 thrusters (through round of 12, started round of 15)

    ReplyDelete
  7. Power:

    A: 40-50-55-55-60kg
    B: 100kg
    C: 80kg forearm hurts doing the cleans

    due to time constraint I did 15-12-9-6-3, with 70kg clean due to forearm

    ReplyDelete