HPA GOLD:
A. Snatch; build to a max
B. Reactive Clean; 8 moderate singles; rest 90s (recieve the bar right below parallel, then shoot right up)
C. BS @21x1; 3.3x5; rest 20s/3m
D. BB Walking lunge; 16-20 steps x3; rest 2m
+
4k Row @Z1- low damper setting
HPA- Power
Snatch intense + FSq int + Press + Upper CP Battery
A. Above Knee Hang Power Snatch cluster, 1.1 x 5 sets, 2-3 min - drop bar & rest :10 b/t cluster
B. Front Squat @ 22X1, build to tough 2 rep
C. Standing Btn Strict Press @ 21X1, 3-3-2-2, 3 min (go up in weight each set)
D. 3 rds for time:
10 Kipping HSPU to 10" Depth
3 Rope Climbs to 15ft
**No Rope, sub with 15 CTB Pullups**
Is there anyway to know when HPA Blue will have a rest day on the normal workout days?
ReplyDeletePower:
ReplyDeleteA. Still no Snatch on the wrist. Just can not hold the position.
B. 225#
C. 115,125,135,145
D. 7:27 with rope and 10" depth on HSPU. Hand stands went to singles but did not fail any reps.
Power:
ReplyDeleteA. 95# and 100#
B. 160#
C. 90-95-97-98
D. 12:52 w/ rope to 15ft and 10" deficit- no fails.
Power
ReplyDeleteA. 155, 165, 175, 185, 185 - solid here
B. 135, 225, 275
C. 115, 125, 135, 145
D. 10:35 with CTB and 10" depth
This was a good workout to do after this, was actually surprised with how it went. Power snatches were solid and no snatches this week. Worked up to front squat in 3 sets and 275 was good and tough. Last set on BTN press was tough as well. HSPU were full range for me, my shoulders were touching the plates. Except for first part of first set mostly did doubles in HSPU, then dropped to single on last 4 reps. CTB were unbroken first round, 8/7 second, and 9/3/3 third. CTB could have been better but still had some upper back fatigue from this weekend. Will probably try to get in zone 1 work this afternoon.