Sunday, February 22, 2015

Monday February 23, 2015-

HPA-Gold:
A. Snatch. Hang Snatch. OHS; build to a tough set
B. Clean; 8-10 singles @80%, rest as needed
C. BS; 2-2-2-2; rest 2-3m
+
For Completion @Z1
10 Min Run
10 Min Row
10 Minute AD 


HPA- Blue 
A.Front squat 3 reps @ 22X1, x 3 sets, rest 3 min, all tough sets 
B. Snatch. Hang snatch. OHS, work to a moderate set
C. Clean, 2 tng reps OTM for 8 min , all moderate weight, no fails
+
20 min easy:
90 second airbike
1 min R arm TGU 35/ 25
90 second row
1 min L arm TGU 35/25

HPA - Power
Mon - Snatch Varied - C&J varied - repeats
A. Power snatch . Below Knee Hang squat snatch, 1.2 -- work to tough set
B. Power Clean . Hang squat clean thruster -- work to moderate set
+
5 sets @ 90%
10 CTB
10 Thrusters @ 95lb/65lb
10 burpee
rest 2 min b/t sets

7 comments:

  1. Blue

    Results

    A) 225#,245#,245#
    *I focus on posture here, I believe I need more core work. Heavier loads I'm having some core collapse.
    B) 175#, failed at 190# on the HSx2
    C) Completed @185#, felt easy wanted to do @205# but was a little concerned about my collarbone issue so played it safe. No failures
    +
    20 Min Easy
    -10 min only due to time, however felt pretty good physically. Still dealing with allergies though.

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  2. Taking the day off due to illness.

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  3. This comment has been removed by the author.

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  4. Gold

    A. 150#
    B. 3 reps at 235#, 5 reps at 225#
    C. 315#

    AD completed, will do the rest in the morning

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  5. Gold

    A) 205
    B) 265x8
    C) 335, 345x3
    +
    Done

    ReplyDelete
  6. A. 225, 240, 255
    B. 135, felt a tweak in my shoulder on this one.
    C. completed @185
    +
    completed as Rx'd through 4 rds.

    ReplyDelete
  7. Blue
    A) 225, 245, 265 failed 3rd rep
    B) 175#
    C) complete w 185#
    +
    Complete

    ReplyDelete