A. BS; 3x3; rest 2m (moderate effort)
B. Snatch; build to a max (video for technical analysis)
+
10 Minute Assault Bike, or AD, for Max Cals
(2k Row FT if no AD)
*Note what model AD/AB you use.
HPA- BLUE
A. Snatch, work to a max
B. Clean and Split Jerk, work to a max
+
Drop to 70% of B, 30 reps for time
HPA - Power
A. Squat Snatch, 1rm
+
For time:
10 Squat snatch @ 65%RM
10 Squat Snatch @ 70%RM
10 Squat Snatch @ 75%RM
10 squat snatch @ 80%RM
+
10 min Recovery row
330 for all
ReplyDelete+
Video to come
+
238 cal on AD3
A. 185, 205f, 205, 215f, 215f, 215f - not happy with this result today, just wasn't there today
ReplyDelete+
135x10
145x10
155x10
165x10
14:55
+
10 min recovery ride on airdyne (no rower)
Not happy with 1RM max snatch, was hoping for at least 215 and take a few shots at 225, which I have hit within the last couple months but haven't done a ton of heavy snatching lately, more volume work. Plus strength just wasn't there, I think maybe all the pulling volume from last week got to me because pull just felt heavy and slow. The battery test went better than I thought, made it through first two rounds in under 5 minutes then came wholly low back bump. Was happy with test though I was really hoping just to keep it under 20 minutes, not hitting as heavy in the 1rm definitely made it easier I am sure. But muscle fatigue/pump was definitely the limiter.
Blue
ReplyDeleteA. 160# - Tied a PR. A little ugly. Video posted to the HPA Comp facebook page.
B. 195# - Jerk felt absolutely awful today. Muscled this up there. Felt unexplosive on the jerk; super slow getting under the bar, no depth on the split.
+
30 reps @ 135# for time. 4:41 - Honestly didn't think about this until afterwards, but this was probably supposed to be 30 reps of clean and split jerk. I did all push jerks. Just habit on a WOD for time. So basically this was "Grace" for me. Was nice to get a PR (by 55 seconds) on Grace:-)
Red:
ReplyDeleteA. 185#
+
B. 120x10, 130x10, 140x10, 150x10. 10:54
+
C. Complete.
A. 107#
ReplyDeleteB. 70x10, 75x10, 80x10 (1 fail), 85x10. 11:01
C. Complete
Snatch - 80kg. Matches PR. had three attempts at 85 but couldn't keep my arms locked out.
ReplyDeleteC+J - 90 was easy. failed 100 (which is PR)
30 C+J at 65 for time - but phone died half way through.
Power
ReplyDeleteA. max for the day was 65kg :-(, 10kg below PR. Felt weak and slow today.
B. weights used: 42,5kg/ 45kg/ 47,5kg/ 52,5kg time was 13:04, had to do singles quite fast as my lower back was getting to pumped.