HPA GOLD:
A. Lying Banded Hamstring Curl; 12-14x3; rest 60s (use this to warm up hamstrings. focus on feeling the muscle contract)
B. Back Squat; 5x5; rest 2-3m (tough, but stay explosive)
C. Stiff legged DL; 10 reps x3 sets (nothing too heavy. Focus on feeling the stretch in hamstrings)
+
50 Strict Pullups For Time
Note:
Banded Hamstring Curl
https://www.youtube.com/watch?v=QwXgpycbD1Q
HPA-BLUE
A. Snatch Balance. OHS 3.3 x 4 sets, rest 2 min
B. Back squat 5 reps x 5 sets, rest 2-3 min ( fast explosive reps)
C. AMRAP unbroken strict pronated pull ups , rest 2 min x 4 sets
D. GHD sit up 10-15 reps x 4 sets, rest 60 seconds
HPA - Power
A. Power snatch, work to moderate single
B. Squat Clean & Split Jerk, work to moderate single
C. strict pronated wtd pullup, build to tough double
D. Strict Pronated Pullups, AMRAP (-2) x 5 sets rest 1m30 b/t sets
E. L-sit holds on par., Accumulate :90 of total holding
I'm going on a week long holiday. A deload!I'll make up any testing workouts when I'm back
ReplyDeleteTuesdays Blue
ReplyDeleteResults
A) 145#
*This felt heavy and was really surprised by it.
B) 85#
+
10 Min EMOM
Mu's: 3,3,3,3,2
Pistols: Completed
+
10 Min EMOM
HSPU: 8,8,8,8,8
PC: Completed @185#
*Pretty happy with these EMOM. Did Tuesday's today because it had weakness that I want to work on and I missed it on Tuesday.
Gold
ReplyDeleteA) 14x3
B) 315x5
C) 225x3
+
5:39
Back home after a week away, looking forward to the offseason programming and getting a lot better
A) Done
ReplyDeleteB) 295x4 legs were feeling really tired so dropped it to 275 for last set.
C) 135x3
Ran out of time for pull ups, will do
Blue
ReplyDeleteResults:
A) 105/115/125/130 - first time I've done snatch balances in quite a while.
B) 165/175/185/185 - first squat session since before the Open. Tried to take the "fast and explosive to heart." Definitely could've gone heavier, but didn't want to be slow out of the hole at any point during the 5x5.
C) 10/6/4/4 - Again...a weakness. I fall off so quickly from set 1 to set 3.
D) I have a homemade GHD, but just moved and don't have it set up yet. Just subbed 4x20 sit-ups for today.