Thursday, July 30, 2015

Friday July 31, 2015-

HPA GOLD:
A. Clean; 1 rep OTM until failure- start @65%, add 10lb / set
B. Back Squat Cluster; 3.3x5, rest 20s/2-3m
C. GHR; 6-8x5, rest 2m
+
For Time:
50 T2B
*50 DU's every time you break
+
3-5 Sets:
5/5 Lateral Lunge/ leg (hold KB in front rack if easy)
10 steps Forward & reverse duck walk
60 FLR on rings 


HPA - Power 
A. Power clean & Push Jerk, build to tough 1 rep within 8 sets
B. Back Squat, work to tough double
C. Back Squat, 2 reps @ 93% of part B x 2 sets rest 2-3 min
D. Push Press, work to tough T&G triple
+
Perform 3 T&G Push press every :45 @ 85% of part D x 8 sets
+
20 min Z1 row  

4 comments:

  1. Gold

    A. 135->225 (Failed 235). 225 is a new PR!
    B. 230 across
    C. No GHR/GHD...subbed good mornings
    +
    As noted, new pull up bar under construction. Subbed 25 strict Ties to ring instead.
    +
    Done

    ReplyDelete
  2. POWER:

    A. 235#
    B. 295#
    C.
    D. 195
    +
    Completed 8/8

    ReplyDelete
  3. Gold

    A. 225--->305
    B. 305,315,325,335,345
    C. BW w/ 4s eccentric 3x8
    +
    3:58
    +
    Done

    ReplyDelete
  4. A. 215
    B. 265
    C. 250
    D. 175
    +
    150#
    Not a good day on the barbell

    ReplyDelete