HPA GOLD:
A. Clean; build to a tough single
B. BS @31x1; 3-2-1-3-2-1; rest 2-3m (second wave heavier. no grinded reps)
C1. CGBP; 3x3; rest 2m
C2. Snatch Grip DL @30x1; 3x3; rest 2m
HPA-BLUE
A. Power Clean. Hang Clean. Front squat, work to a tough set
B. Back squat @ 20X1, work to a tough 2
C. Barbell good morning @3030, 6-8 reps x 4 sets, rest 90 seconds
D. 5 min AMRAP strict pronated pull ups
HPA - Power
C&J varied - c&j drop set - fsquat - pchain/core
A. Power Clean . Front Squat . Split jerk, 1.1.1 - work to tough set
B. Power Clean . Front Squat . Split jerk, 1.1.1 @ 92% of part A x 3 sets rest 2 min
C. Front Squat, 2 reps @ 85-88%RM x 5 sets rest 3 min
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DB RDLs, 50 unbroken reps @ 60lb/hand / 25-30lb/hand
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rest :60
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Alt Prone Plank Knee raises @ 1010, 60 reps/side (not for time)
Hi Evan,
ReplyDeletewhere should I start on HPA-Power? Do you recommend to go back to March 30 to the first week of off season programming or can I just start and take it easy for two weeks to get used to it.
Thanks,
Rene
Awesome another HPA Power follower! Lookin forward to having someone to compare results with!
DeleteBlue
ReplyDeleteA. 95/115/135/155/175/185 - 185 was a tough set, but not a max.
B. 185/225/260
C. 95/105/115/115
D. 31 reps.
Power
ReplyDeleteA. 225, 245, 255 - wanted to go heavier but wasn't 100% sure it was there, felt a little sluggish again
B. 235 - pretty smooth, jerk felt good
C. 275 (88%) for all sets, moved pretty well
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done - burned pretty bad last 15 or so reps but probably had more in the tank
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done - did sets 30, 20, 30, 20, 20 - had some crunching/popping in my right hip/pelvis/sacrum area at times on this, didn't hurt at all, and didn't always do it, kinda weird
Almost every week during this workout I have felt sluggish but it hasn't affected my performance a ton, energy has just been low. I haven't always performed it on the same day of the week due to traveling etc, its gotta be residual effect from the aerobic work two days prior. Might need to start trying to do some zone 1 recovery type work on the off day in between to see if that helps.