HPA GOLD:
A. Clean & Jerk; 1.2 every 90s x6-8 sets (start @70% and build(
B. Back Squat; build to a 1RM, then max reps x1 set @85%
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For Quality:
400m Farmer Carry- 32kg/arm
*Focus on retracting shoulders/ belly breathing.
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20-30 Minute Run @70%
HPA-BLUE
A. Back Squat, work to a tough single
B. Hang clean 2,2,2,1,1,1 rest 2 min
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100m single arm KB carry x 10 sets ( 5/ arm) rest 1 min between 32kg
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10 min moderate row
HPA - Power
A. Paused Squat Snatch ( Full :02 pause below knee), work to challenging single
B. Power Clean . Squat Clean . Split Jerk, 1.1.1 (drop power clean from shoulders), work to challenging single
C. Power Clean . above knee hang squat clean . push jerk . split jerk, 2.1.1.1 -- perform 1 set every 2 minutes @ 75% of part B x 5 sets
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10 sets ALL OUT effort:
Row 100m
rest 1m30
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10 min recovery row
Power:
ReplyDeleteA. Worked up to 100#
B. 155#
C. 5/5 completed at 120#
D. Times were 21.2, 22.8, 21.6, 21.1, 21.1, 21.1, 21.1, 21.3, 21.7, 21.
Blue
ReplyDelete*Note* My sleep has been crap this week. Averaging about 5 hours a night. Know I need to get that better for optimal performance.
A. Worked up to 295#. Had 5-10# left in me. All time PR is 300#, but that was coming off of a Smolov cycle. Was down around 285# during testing, I think, so happy to have added 10-15# back onto the squat in the last 6-8 weeks.
B. 185/190/190/195/200(failed)/195 - 195# is a hang clean PR, so happy with this effort.
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Only had time for 3 sets per arm
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Didn't complete last part
Power:
ReplyDeleteA. Still avoiding heavy snatch work. Wrist can not hold weight.
B. 225#
C. 170# 5/5
D. 18.5, 18.4, 17.8, 17.5, 17.1, 17.0, 17.3, 16.9, 16.8, 16.8.
Power
ReplyDeleteA. 185, 195, 205f, 205f (had to bail due to small platform), 205 (solid lift)
B. 225, 245, 255 - pull off ground felt VERY slow - I feel like power clean, then jerk at the end equal limiters
C. 190 - did all sets tough and go for all reps, fun complex
15 seconds max cals on airdyne every 2 minutes (no rower)
Hit 12-14 cals on first 4 sets, then only 10 on last set so I cut it there. Didn't know how it would affect me with comp coming up saturday. Probably need more rest for max cals on airdyne than you do rower.
10 minute recovery ride
Today was an ok day. 205 matches my PR on pause snatch, but I also snatched without straps first first time in a couple of weeks. 195 was easy and missed 205 the first set, then had to bail on what would have been a made lift on a second but knew it was there so tried a third and it was solid. 255 seems to be my top weight on almost every clean complex, might need to start throwing 2.5's on just to break that mental barrier for that weight. 255 just felt pretty heavy so I felt like it was time to stop. Complex was fun and easy though, could have gone heavier for sure.
Power:
ReplyDeleteA. 65kg
B. 82.5kg was a tad more then just challenging :-)
C 60kg, felt easy
Had the rower setup for interval on distance, I could not find out how I could get the overview of the intervals done. I checked the last to intervals on time, and were 17.3 seconds