A. Muscle Snatch. PS. Snatch; 1.1.1x3-5 sets; rest 10s/2m (perfect form on MS)
B. BS @31x1; 6-4-2-6-4-2; rest 2-3m (second wave heavier. no grinded reps)
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10 Rounds for Time:
1 Legless Rope Climb
200ft Run (100ft out & back)
Note:
-Quick polling on how many HPA Gold followers plan on doing murph this year . If the demand is high I will program it for memorial days training to accommodate.
HPA-BLUE
- Snatch 1.1 x 5 sets, rest 2 min
- Back Squat @ 20X1, work to a tough set 2
- Back squat @ 20X1, drop to 95% of B for 2 reps x 3 sets, rest 3 min
- AMRAP unbroken C2B pull up in 1 set, rest 3 min x 3 sets
- High/ Low KB carry 100ft x 6 sets 53/35# ea hand , rest 1 min ( switch hands every 100 ft)
HPA - power
Snatch varied - snatch drop set - squat varied - core/pchain
A. High Hang Squat Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 ,work to tough set (without dropping b/t reps)
B. High Hang Squat Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 ,@ 90% of part A x 3 sets rest 1m30
C. Back Squat @ 20X1, 2 reps @ 87%RM x 4 sets rest 3 min -- include effort in notes
D1. Single leg Stability ball leg curls, 10 reps/leg x 3 sets rest :20
D2. RDLs, 15 unbroken reps @ 135lb/95lb x 3 sets rest :45
D3. Front Bridge, Accumulate 2 minutes (unbroken is a plus) x 3 sets rest :45
A and B no go I'm doing smolov
ReplyDelete+
8:13
No murph for me
Felt good to get back at it after traveling and being stuck in an airport all day yesterday.
ReplyDeleteBlue
A. 135/140/145/150(failed both reps here)/150. Not sure why I failed the 4th set. Bar was just a little out front and couldn't get it. Last set at 150 felt good. Have been working on keeping my feet stationary to work on not chasing the bar forward. Feeling better. 150 is only 10# off my 1RM PR.
B. 185/225/255
C. 240 for all 3 sets
D. 11/10/6 - These felt great. Pull-ups traditionally weak for me. Got 7 last time we did max C2B. In addition to increasing > 50%, the reps today felt more powerful.
E. Done. First time ever doing the high low carry. Was surprised how difficult the high carry was. Low carry was not an issue at all. Each 100' done w/o putting the bells down.
Power
ReplyDeleteA. 165, 185, 195f on catch before 3rd rep, 195f on second rep
B. 165 all very solid
C. 310 all moved very well, really controlled tempo which is hard for me, got video
Didn't think I was going to be able to train tonight due to traveling but got in some quick heavy work. I know I missed the 195 for snatch complex twice but I am pleased with how I handled the weight, definitely had the strength but hit my hips too hard on the catch and almost knocked myself down. Overhead position feeling very solid and speed under bar feels better. Back squats moved well too, controlled tempo very nicely, last set felt tough but still had more in tank.