Pages

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.

    ReplyDelete
  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

    ReplyDelete
  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

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

    ReplyDelete
  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.

    ReplyDelete