Tuesday, April 28, 2015

Wednesday April 29, 2015-

HPA GOLD:
A. Pause Split Jerk (2s in bottom of dip); 6-8 singles, rest 90s (nothing too heavy)
B1. Strict Press @21x1; 3-5x 5, rest 90s
B2. WPU @21x1; 3-5 x5, rest 90s
C1. Oxidative Dual Chest Supported KB Row; 10 reps, rest 30s
C2. Oxidative Pushuup; 30-60 seconds, rest 30s x4 sets

Note:
-oxidative movements = 3030 tempo (3 seconds up/down)


HPA-BLUE
A.Push Press. Push Jerk 2.2 x 5 sets, rest 2 min (  second pause overhead on every rep)

B1. Deadlift 3 touch and go reps, rest 90 seconds
B2. Barbell strict press 3 reps, rest 90 seconds x 5 sets    
C1. RDL 10-12 reps, rest 1 min 
C2. DUmbell push press AMRAP in 30 seconds 35/25#, rest 1 min x 3 sets 

HPA - Power 
Wed - DL - short interval :30/:30
A. Deadlift Cluster (drop each rep from top), 1.1.1 @ 72%RM every :90 x 7 sets
+
5 sets @ 90%:
30 sec L Arm KB Snatch @ 24kg
30 sec rest
30 sec R Arm KB Snatch @ 24kg
30 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec Squat Clean @ 95lbs
30 sec rest
30 sec Rowing
30 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec Toes Through Rings
30 sec rest
30 sec Airdyne
30 sec rest
 

4 comments:

  1. Got time under tension, muscular damage and metabolic stress. #Gains all round!

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  2. A) 60. 70. 80. 85KG
    B1) 130. 130, 140 , 140, 140
    B2) 50, 50, 55, 55, 55
    C) 80kg RDL, 10 reps, 15kg KB

    D) bench 3 sets of 5 at 90kg, superset with more 10 KB push press. For fun and gains.

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  3. Sorry this is a day late. Forgot to post last night.

    Blue
    A. 135#/145#/150#/150#/150#
    B1. 265/275/285/295/305
    B2. 115/120/120(failed 3rd rep)/115/115
    C1. 135# all sets. 10/11/11 reps
    C2. 17/14/17

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  4. Power

    A. 355 - no belt, slower than last week obviously but last rep still as fast as first
    +
    5 sets - 12 reps each arm - arms and grip started to fatigue/build lactate near end
    +
    5 min rest
    +
    5 sets
    squat clean x 10, 8, 4, 4, 4 (tried tng first two sets and was just dieing by third round, couldn't hold pace)
    sub burpees for row x 10 each set
    +
    5 min rest
    +
    5 sets
    toes to rings x 14 reps each set - was real rough by last set
    11 cals each set - was pretty rough by last set as well

    Thank god aerobic work like this is only once per week. I felt I had a good pace on the KB snatches and was able to hold, good grip conditioner. The knee flexion on the squat clean just killed me by third round and I was building up decent amount of lactate. I tried to go tng for all 30 seconds first two rounds and definitely could not have held that pace. Probably should have done 3-4 reps tng, then quick rest then 3-4 reps touch and go, will know next time. Last combo was tough but repeatable. This weeks conditioning definitely hurt more than last but for most part was still repeatable.

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