Thursday, July 23, 2015

Friday July 24, 2015-

HPA GOLD:
A. Clean; 8 singles, rest 60-90s (moderate/ tough. Same weight across)
B. Back Squat Cluster; 3.3.3x5, rest 20s/2-3m
C1. Barbell Walking Lunge; 20-24 continuous steps @mod wt., rest 30s
C2. 10-15 UB C2B Pullups, rest 30s x5 sets
+
20 Minute of Z1- your choice 



Hey guys, to improve and tailor a more profound program to our audience, I wanted to take a poll of our followers... Whomever follows the "Power" Program please drop a line below containing a few answers--- (if you already answered on facebook that is fine)
1) What are your physical goals of following this program? (ie. Become faster or stronger, squat based, oly based, gymnastic proficiency, all around strength, self improvement or anything else..)
2) What are you currently trying to work towards (get stronger off season for CF open/regionals, Improve strength/gymnastic proficiency to prep for GRID-league tryouts, prep and improve for local competitions [CF or not], self improvement, anything esle...)
3) Include any closing thoughts you feel may be pertinent to the information above.

If you'd prefer to email this personally then that is fine too... kyle@portcrossfit.com

HPA - Power 
A. Power clean & Push Jerk, build to tough 1 rep within 8 sets
B. Back Squat, Max reps (-1) @ 82.5%RM x 3 sets rest 2-3 min
C. Push Press, 5 tough reps every 1 minute x 6 sets
D. CGBP @ 20X1, 10 - 8 - 6 - 4 - 2 rest 2 min b/t sets
*Inc weight every set
*Do not start wave until you reach 1st working set of 10
*working set of 10 should be minimum 55%RM
+
20 min Z1 row
 

6 comments:

  1. Power:

    A. 150#
    B. Subbed Front Squat program
    C. Completed at 115-115-120-120-120-120
    D. 55-65-75-95-105

    ReplyDelete
  2. Gold
    A. 185
    B. 205/215/215/215
    +
    Done @ 95# with barball in front racj. Subbed bent over rkws for the pull ups. We just disassembled our bar (garage gym) and are rebuilding to accommodate 6 people
    +
    Done

    ReplyDelete
  3. Power:
    A. 135,155,185,205,225,fail 235.....
    B. 155,165,175,175,165,165
    C. 95,115,135,155,175,195. Wasn't sure about this. Numbers are off a bit I am sure. Not a very familiar movement for me.

    ReplyDelete
    Replies
    1. Edit:

      Power:
      A. 135,155,185,205,225,fail 235.....
      B.
      C. 155,165,175,175,165,165
      D. 95,115,135,155,175,195. Wasn't sure about this. Numbers are off a bit I am sure. Not a very familiar movement for me.

      Delete
  4. Gold

    Friday

    A. 272

    B. 292,302,312,317,322

    C1. 95x20x3

    C2. 15/15/15
    +
    Done

    ReplyDelete
  5. Power
    A. 220
    B. 10-10-7 @225 (unsure of 1rm back squat)
    C. 135
    D. 135-155-175-195(failed last rep)-200

    ReplyDelete