HPA-Gold:
A. PS; build to a tough tng triple
B. BS; 5x5; rest 2-3m
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EMOM for 20 Minutes:
1st: 15 pullups
2nd: AMRAP UB Kip HSPU @6"
3rd: 3-5 UB MU
4th: 10 S2OH @115/ 85
HPA Blue
A. Hang Snatch: 1 rep OTM until failure- start @70%, add 5-10lb per set
B. Snatch Grip Panda Pull; 2 reps @90-100% shatch max x5 sets; rest 90s
C. Double Barrel Front Squat: 3x6; rest 2m
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3 Rounds for time:
10 Power Clwan (135/95)
10 bar facing Burpee
10 Strict HSPU
HPA - Power
Mon - squat - C&J - snatch battery
A. Back Squat, build to tough set of 6 reps within 6-7 sets
B. Power clean, build to 1rm
C. Split Jerk cluster off blocks, 1.1.1 -- work to tough set w/ :10 rest b/t clusters
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EMOM for 20 minutes:
1st minute: 3 Hang Power snatch (tough unbroken reps)
2nd minute: 3 High Box jumps
Blue wasn't posted this morning @430am. So I did last Monday's that Missed for the same reason.
ReplyDeleteA. Snatch; build to a tough single
B. Snatch; 10 singles @80% A, rest as needed
C. Double Barrel Front Squat; 4-4-3-3-2-2; rest 2-3m
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15 Minute AMRAP:
15 Strict HSPU
15 KBS (32/24kg)
Results
A) 200#, failed at 210#x2
*I'm happy with this today, 205# is my 1 RM, so to hit 5# off that is a good day.
B) Completed @160#
C) Skipped due to time. I spent to much time on snatching.
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15 Min AMRAP
-4rds+8 HSPU
Blue
ReplyDeleteA) 185#. Failed 195#. Getting closer. Too bad hang snatch and full snatch are the same...
B) used 185#
C) used 135# for all. Think I read it wrong, did 3 sets of 6. 6 reps for double barrel is a lot...
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Skipped, not feeling well
Tried my hand at Gold as Blue wasn't up, and was chewed up and spat out!
ReplyDeletePS 50kg triple
BS 120kg
+ scaled. 10 pull ups, 6,5,5,5,5 hspu, 2,3,0,0,0 MU, 8s2o Rx
Gold
ReplyDeleteA) 175
B) 315
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1 - 15x5 all unbroken
2 - 6 (plate slipped), 8, 6,4, 4
3 - 5x2, 3x2, 0
4 - 10x5 (first four rounds UB)
Shoulders were too tight on the last round of MU, failed twice
First time doing HPA Program and loved it
ReplyDeleteA) 175 my technique needs more technique
B) 165
C) these type of squats sucked did it at 185
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Wod done in 7:33
Blue
ReplyDeleteA. 150
B. 135
C. 135, 140, 145, 155, 165, 170
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10:24
Felt weak for the snatches, but still got to my previous PR. As for the metcon, trying to ween myself off using an abmat with two plates on each side for the HSPUs. Really teaching me control and preventing me from getting that bounce at the bottom. Makes them soooo much worse!
A. Started at 125, failed at 155. grip was feeling week today, felt a lot of pain in the hook grip.
ReplyDeleteB. 155, 165, 175x3
C. quad was still hurting since Friday. skipped to give it break
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10:59
Power:
ReplyDeleteA: 110kg x6
B: 100kg
C: 60kg, shoulder +neck +elbow sore so did not go heavier
45kg HPS for the mom. after 6min had to stop box jumps, knee started to hurt when landing the box jumps out of the blue.