Tuesday, February 24, 2015

Wednesday February 25, 2015-

HPA-GOLD:
Deadlift; 3x3, rest 2-3m (nothing too heavy)
+
4 Sets @moderate effort
15 PS (75#)
30 DU's
25 cal Airdyne
Rest = work
+
For Time @moderate effort
2k Row
2 Mile AD  


HPA- Blue
A.Snatch. OHS 1.1 OTM for 10 min
B Thruster 5 reps OTM for 10 min (135/95)
+
3 rounds @ moderate effort:
row 1k
1 mile airbike 

HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 5 reps
B. Power snatch . Above knee hang squat snatch, 1.1 -- work to tough set
+
Squat Clean & split, 1 tough rep @ 265lb/185lb every minute x 5 sets
into ...
Squat Clean & Split jerk, 1 tough rep @ 235lb/165lb every :45 x 6 sets
into ..
Squat Clean & split jerk, 1 tough rep @ 205lb/145lb every :30 x 7 sets
*If you need to scale up or down, look for first weight to about 80% 1 rep C&J, then drop off about 10% each set below**

5 comments:

  1. Blue

    Results

    A) Completed @155#
    *Felt super easy and fast this morning.
    *Also focused on being patient in the hole.
    B) Completed as rx'd
    *Got tough at the end, but happy I maintained
    +
    3 Rds @moderate pace
    -22:10 steady all the way through.

    ReplyDelete
  2. Blue
    A) complete w 155#
    B) complete but missed some reps in the middle rounds. That was tough
    +
    21:43

    ReplyDelete
  3. Gold

    335, 345x2
    +
    2:18
    2:28
    2:28
    2:38
    +
    14:44

    ReplyDelete
  4. A. completed @135
    B. completed as Rx'd
    +
    22:46

    ReplyDelete