Sunday, July 19, 2015

Monday July 20, 2015-

If you haven't already check out our latest article titled, "Stimulus & Adaptation". 

HPA GOLD:
A. Snatch; 10 singles, rest 60-90s (moderate/ tough effort- no fails)
B. Front Squat Cluster; 3.3.3x5, rest 20s/2-3m
C. WPU Cluster; 3.2.1 x5, rest 20s/2m
D. Legless Rope Climb from seated position; accumualte 5-10 reps (asses tolerance/ report back)
+
20 Minutes of Z1- your choice


HPA - Power 
A. Power Snatch, 1 rep every 1 minute until 2 fails-- start @ 65% of your 1rm Squat snatch and add 5lb per minute 
B. Front Squat, Max reps (-1) @ 82.5%RM x 3 sets rest 2-3 min (If get over 7 reps for the first set then go up to 85% for the next 2 sets) 
+
EMOM for 18 minutes: 
0-6--> 3 Tough Wtd Pronated pullups 
7-12-->  10-12 CTB Pullups 
13-18 -->  1 legless rope climb + 1 Rope climb using legs (both to 15ft)

7 comments:

  1. Power:
    A. 130-->165. failed 170 power snatch twice
    B.
    C. 16/18 RX. Went UB on all CTB. This left me with no arms for the start of the rope climb. First 2 rope climb minutes were 2 with leg. Got my grip strength back a little bit after that and was able to finish the rest as RX. Did have to kip the climb a bit.

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  2. Power:

    A. 71.5--> 96.5 (7 mins)
    B. 4/4/4 at 148.5
    C. 13/18- hand ripped on 4rth set of 10 CTB... 3/6 rope climbs went with 1 regular rope climb only *could not do legless on any of the 6 sets

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  3. Power

    A) 125->170. Failed 175 twice
    B) 3/3/2 @ 270#. Failed last rep
    C) Missed last minute of CTB. Didn't have legless afterwards, did 1 climb each minute

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  4. Had some things get in the way of training. Will be back on it tomorrow and full bore the rest of the week.

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  5. Power

    A) 125->170. Failed 175 twice
    B) 3/3/2 @ 270#. Failed last rep
    C) Missed last minute of CTB. Didn't have legless afterwards, did 1 climb each minute

    ReplyDelete
  6. Gold

    A. 135-225
    B. 225,235,245,255
    C. 70,75,80,85,85
    +
    7 ascents in 5m, hands!
    +
    AD 20m, run 200m every 5m

    ReplyDelete
  7. Power

    A. 150-205, 210 - made but felt I went below parallel, 210 - fail trying to catch above
    B. 275x4, 275x3, 275x3

    0-6 mins - 35x3, 40x3, 45x3x3 sets, 40x3
    7-12 mins - 10, 10, 10, 6+4, 4+3+3
    skipped 1 min
    14-19 mins - strict supinated chinups x 3, 3, 4, 4, 2+2, 2+2

    Power snatch felt good, hit 195 during test phase and haven't done a whole lot of power snatching, first 210 was probably borderline. Squat felt pretty strong, I believe 275x5 is my PR with that weight, could have hit it for sure. Weighted pullups were tough having not done them in a while. Hit pretty big fatigue after 4th set of CTB, no rope so went strict pullups, 3-4 was all I could muster, probably should have went with ring rows to get a few more reps but didn't have my rings set up at rowing height.

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