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Tuesday, May 12, 2015

Wednesday May 13, 2015-

HPA GOLD:
A. PC. SJ; 1.1 x3-5; rest 2m
B1. Strict Press @20x1; 3 reps x5, rest 90s
B2. WPU @20x1; 4 reps x5, rest 90s
C1. Yates Row; 8-12x3, rest 60s
C2. Bar Dip; 8-12x3, rest 60s (weighted in easy)


HPA-BLUE
A. Push Press. Push Jerk 2.2 work to a challenging set 
B. Deadlift @ 3030 6,5,4,6,5,4 rest 2-3 min
+
21 min EMOM:
1st : 5 tough KB push press
2nd: 6-8 Dumbell RDL
3rd: AMRAP Strict HSPU ( no deficit)

HPA - Power 
DL - short interval :30/:30
A. Deadlift @ 11X1 (this is full rest on floor) @ 78%RM every :90 x 6 sets
+
4 sets @ 90%:
30 sec Thrusters @ 65lbs
30 sec rest
30 sec Rowing
30 sec rest
30 sec Power Snatch @ 65lbs
30 sec rest
30 sec Rowing
30 sec rest
+
10 min rest
+
8 sets @ 90%:
30 sec KBS - 32kg
30 sec rest
30 sec Airdyne
30 sec rest
 

3 comments:

  1. Last travel day for a while. No access to a gym. Will be back at it Friday w/no more travel on the horizon.

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  2. Power

    A. 385 all sets - VERY fast and snappy

    4 sets (this work felt right in the sweet spot for aerobic work)
    30 sec 65 thruster x 12 reps each round
    30 sec rest
    30 sec rowing 14 strokes at 10 damper, roughly 30m/s I think
    30 sec rest
    30 sec 65 power snatch x 10 reps
    30 sec rowing 14 strokes at 10 damper, roughly 30m/s I think
    30 sec rest

    rest 10 mins

    4 sets
    30 sec 50lb KBS x 14
    30 sec rest
    30 sec burpees to 6" OH touch x 9
    30 sec rest
    4 sets
    20 sec 50lb KBS x 10
    40 sec rest
    20 sec burpees to 6" OH touch x 7
    40 sec rest

    Very solid day, deadlift was EASY as I guess 78% should be, but very easy. First round of conditioning felt right in the sweet spot, felt I knew my engine well on this one. I went back to a 50lb kb to go back to american swings and form was MUCH better than last time I did american swings and much easier. But was a little afraid I would die out on last few rounds because was feeling a lot of muscle fatigue so I bumped it down to 20 seconds work last 4 sets, looking back probably could have pushed it and made it through. I feel like I am in MUCH better shape than I was 4 weeks ago. Loving the programming.

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    Replies
    1. Subbed burpees because I trained at STRONG Gym again and they don't have an airdyne. Will be judging powerlifting meet there tomorrow.

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