Thursday, February 26, 2015

Friday February 27, 2015-

HPA-GOLD:
A. Snatch; 1 rep OTM for 10 Min @65-75%
B. PC & PJ; 1 set otm for 10 Min @65-75%
+
10-20 Min open prep work
-feel out the movements combos, get a feel for how you will game it, then shut it down
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300m Row @90% (aerobic)
Rest = work x5 sets
*Same exact pace ea/ set


HPA Blue 
Back squat, 1 fast rep @ 80% every 45 seconds x 12 reps
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squat clean, work to a moderate single
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power snatch. Hang power snatch work to a moderate set
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10-15 min Open prep work
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5 min row @ 75% x 2 sets, rest 5 min between sets 

HPA - Power
Snatch - Clean - push press/ jerk - cyclical
A. Squat Snatch Cluster, 1.1.1 x 4 sets rest :10/rest 2 -- no more than 70%RM
B. Power Clean, work to moderate touch and go double
C. Open Prep for 10 min ONLY -- mess around and just see how diff weights and combos feel preceeding one another. DO NOT TAX YOURSELF DOING SO. Purely strategy sets
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10 sets:
Airbike :30 @ 85%
Airbike :30 @ 50%

2 comments:

  1. Didn't have time for the other stuff, just did the open workout.

    5 rds+1 T2B (151 reps) and 225 C+J

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  2. Gold

    A) 185
    B) 205 kept it light before open
    +
    Done
    +
    :57:3
    :57:5
    :57:3
    :58:2
    :58:8

    ReplyDelete