Thursday, February 19, 2015

Friday February 20, 2015

HPA-GOLD:
A. Snatch; 2 tng reps every 90s until faiure- start @same weight as last week, add 5-10lb/set
B. FS; build to a moderate/ tough triple in 3-5 sets
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3 Sets:
AMRAP(-1) Muscle Up 

:20 Rest2:00 AD for cals @85%
:20 Rest 20 C2B Pullups For Time
Rest 3m
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20 Min Z1 AD or Row


HPA-Blue
A. Clean pull. Below Knee hang squat clean.split jerk 1.1.1 x 4 sets, rest 2-3 min , all at moderate weight
B. Deadlift, work to a single ( not a max just a tough single)
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For Time:
10 Thrusters 135#/95
15 C2B pull up
10 Thrusters 115#/80
15 C2B pull up

10 Thrusters 95#/65

HPA - Power 
Snatch - Fsquat - Clean battery
A. Above knee Hang power snatch, work to triple
B. Front Squat, work to 1rm
C. Squat Clean & split jerk cluster, 1.1.1.1.1.1 x 6 sets rest 2 min
**use minimum 70%RM** rest no more than :10 b/t singles** 

4 comments:

  1. Blue

    Results

    A) 185#,205#,225#,235# (failed below knee hang clean)
    *Hit my collar bone during my warm up, I think mentally it was in the back of my mind trying not to hit it.
    B) 390#
    +
    For Time
    -3:30
    *thrusters UB, 2nd set of C2B were really tough and had to break multiple times. My rhythm was off a bit. It was tough training in this 30 degree weather. Took a while to warm and was tough breathing in this weather.

    ReplyDelete
  2. Blue
    A) 185, 205, 215, 225. last set felt way heavier than it should have
    B) 405#. hit this 2x last week but no way moving heavier today
    +
    2:43. all UB, used 1 bar and stripped weights as I went

    ReplyDelete
  3. Blue

    A. 185x2, 195, 205
    B. 335
    +
    5:50

    Did all the thrusters unbroken and paced the C2B to work on consistency. My butterfly progression is coming along nicely.

    ReplyDelete
  4. Gold

    A) 135-190, failed 2nd rep at 195
    B) 275
    +
    1- 5, 39, 1:09
    2- 5, 36, 1:07
    3- 5, 37, 1:25
    +
    Done

    Took it easy today on the MU and C2B, competed last night and hands were a little raw.

    ReplyDelete