Sunday, June 21, 2015

Monday June 22, 2015-

HPA GOLD:
A. Snatch; 1 rep OTM until failure- start @115, add 10lb / minute
B. BS; 4x6, resg 2-3m
C. Snatch Grip RDL; 4-6x4, rest 2m
+
:07 Assault Bike @100%
:53 Slow Spin
x10 Sets
+
30-50 Strict Hanging Leg Raises (Not for time)


HPA - Power 
A. Squat Snatch, work to a single
B. Front Squat, work to a single
C. Standing Strict Press, AMRAP 75% RM x 3 sets, 4-5 min
D. 6,5,4,3,2,1 unbroken for time:
Ring Muscle-ups
Bar Muscle-ups
(Perform all unbroken sets of ring MU before moving onto Bar MUs. Sub for Bar MU is CTB x2)

4 comments:

  1. Power:

    A. 105#
    B. 180#
    C. 9-10-10 @ 82.5#
    D. Did not finish- Alternated between the MU and C2B in the beginning, after realizing the mistake I completed all the ring MU and the 12 C2B and 10 C2b and called it. it was well over 17 mins at that point.

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  2. Went with the gold workout today to get in snatch and squat work.

    A. 115 -> 155. Just missed 165, which would've been a PR
    B. All 6 sets at 230. Felt pretty solid.
    C. Skipped bc of time
    +
    5 sets on AD
    +
    30 leg raises

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  3. Power:

    A.
    B. 255
    C. 11, 8, 8 @ 120
    D. 9:40. I was surprised at how hard the Bar MU was after the ring MU portion. I expected to cruise through the bar work with no trouble. Took me much longer then I was thinking it would.

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  4. Power

    A. 205, 215, 225f, 225, 235f, 235f - got under 235 on first one, didn't last time I attempted
    B. 225, 275, 315, 335 - grinder but 5lb PR from few weeks ago
    C. 115x12, 10, 8
    D. 9:20 - actually pretty happy with this, bar muscle ups much better than last week

    Wasn't sure I was going to train today since I did yesterday but didn't want to sit at home all day. Upper back pretty fatigued from the KBS yesterday so I wasn't sure how snatch would go but worked up to 225 with only 1 miss, and got under 235 on first attempt just left it a little in front, didn't get under last time so I will call that improvement. Front squat was GRINDER! This is probably the least amount of I have squatted as far as frequency and volume in a long time, excluding times when I wasn't training at all due to coaching basketball. Ring muscle ups went well, finished them right at the 4 minute mark, took a full minute rest before bar muscle ups because I wasn't sure I could do 6 unbroken at all, but they were much better than last week, controlled my decent a little more and that helped with my rhythm a ton. Hands held up good but destroyed a set of natural grips gymnastic grips and only about the 3rd or 4th time using them....oh well.

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