Sunday, January 25, 2015

Monday January 26, 2015-

HPA-Gold:
A. PS; build to a tough single
B. BS @13x1; 3-3-3-2-2-2; rest 2-3m
+
5 Sets:
10 Power Snatch @50% "A"
50 Double Unders
12 C2B Pushups
5 Deficit HSPU @6"
work = work


HPA-Blue
A.Back squat,  work to a tough set of 4 
B. Heaving snatch Balance, work to a single  
C. Above knee hang snatch Ladder 1 rep every 90 seconds for 5 sets ( start at any weight, add 10# per set)
+
10 min EMOM
E: 1 legless rope climb to 15ft+ 10 Push ups
O: 3 pull up + 2 C2B pull up + 1 BMU
+
10 min EMOM
E: 8 toes to bar + 1 wall walk
O: 3 ring Muscle up+ 2 Dip  

HPA - Power
squat - C&J - snatch battery
A. Back Squat, build to tough set of 2 reps within 6-7 sets
B. Squat Clean & split jerk, work to double with :10 rest b/t reps
+
EMOM for 21 minutes:
1st minute: Power Snatch Cluster, 1.1.1
2nd minute: Thrusters, 3 reps @ same weight as snatch
3nd minute: 5 High Box jumps  

9 comments:

  1. Blue

    Results

    A) 305#x4 (5# increase from last week)
    B) 245#
    C) 155#-195# (195# is a 10# pr from the hang)
    *Completed this in 6 sets, missed 175# once.
    +
    10 min EMOM: Completed
    *Had to modify to 3 pull-ups+3 c2b. Big morning class and limited pull-up bars.
    +
    10 min EMOM: Completed
    *switched the mu's & dip ratio to 2+3, wanted to work on my MU consistency and confidence. I fell off track around the 7min mark on the MU portion. This got tough after the first EMOM.
    *Today was a bit long I had to rush through everything to get it done before work

    ReplyDelete
    Replies
    1. Just realized that my Snatch Balance at 245# is a 10#pr.

      Delete
  2. Blue

    A) 330# (5# increase from last week)
    B) 225# - same as last time but felt smoother
    C) 145# - 185#
    +
    Box was packed so had to modify:
    E: 3 strict pullups, 10 pu
    O: 3 pullups, 7ctb
    +
    Complete but timing of emom was off bc so many people in the gym. Had to wait to get to rings each time. RX movements/volume but over 18mins instead of 10 (almost every 2 mins instead of every 1).

    ReplyDelete
  3. GOLD
    PS-165 - really don't know where that triple came from two weeks ago
    Back Squat - 175-205-225-240-250-250

    2:12-3:24-4:06-4:02-3:28

    ReplyDelete
  4. Gold

    A) 185
    B) 265, 275, 285, 295, 305, 315
    +
    1:30, 3:12, 3:15, 3:23, 3:45

    ReplyDelete
  5. Gold

    A. 165
    B. 205, 215, 225, 235x3
    +
    - 2:20
    - 3:15
    - 4:50
    - 4:20
    - 3:50

    I decided to skip Blue because my ring and bar MU proficiency sucks. As for today, I did the first 2 sets of DUs unbroken and then got frustrated. Those really slowed me down.

    ReplyDelete
  6. Blue

    A. 315, first 3 felt solid, 4th rep was tough, but maintained good form
    B. 165
    C. 105, 115, 125, 135, 145
    +
    Completed w/ Strict pull-ups to substitute for BMUs
    +
    skipped the dips to work on stringing together MUs

    ReplyDelete
  7. Blue
    A 130kg
    B 82.5kg
    + completed with extra c2b instead of bmu
    Failed last rope climb

    Ring MU were hard and i missed lots of reps. Scaled to using a band to work on the movement. Normal dips.

    ReplyDelete
  8. After a week of no training due to a root canal treatment by the dentist it is back at power

    A; Back Squat 2x@ 120kg

    B: @85kg

    EMOM: snatch and thruster @ 50kg (due to wanting improve snatch technique)
    box jumps @ 76cm

    ReplyDelete