Sunday, July 26, 2015

Monday July 27, 2015-

HPA GOLD:
A. PS. SN Balance; 1 complex every 90s x5 sets (60-65% 1RM PS)
B. Front Squat Cluster; 3.3x5, rest 20s/2-3m
+
EMOM for 10 Minutes:
1st: 1 Power Clean+ 1 Hang Power Clean (modearate)
2nd: 3 tal box jump over
+
3 Sets (~65-70% effort):
8/8 Single Leg DB RDL
1 Min
8-10 Back Extension
Rest 1 Min


HPA - Power 
A. T&G Power Snatch, build to tough triple within 7 sets
B. Front Squat @ 30X1, build to tough double
C. Front Squat @ 30X1, 2 reps @ 93% of part B x 2 sets rest 2-3 min
+
EMOM for 10 minutes:
1st min: 3 Tough Wtd Pronated pullups
2nd min: 3 Strict CTB Pullups
+
For time:
10 Legless rope climbs to 15ft
*no rope = 40 Strict Pullups for time*  

4 comments:

  1. Power:
    A. 95,115,135,145,155Fail,150,155Fail

    EMOM: Completed. 45#
    For Time: 3:35

    ReplyDelete
  2. Gold

    A. 95# (best guess at 1rm PS is 150ish)
    B. 205# for all sets. Last rep of each set was tough.
    +
    165#. Box jumps at 30" - PC were no problem. Felt like I wasn't getting full extension on the hang clean. No misses, though.
    +
    Completed
    25# DB per hand

    ReplyDelete
  3. Gold

    A. 155#
    B. 245,255,265,275,285
    C. EMOM
    PC+HPC: 225,235,245,255,275
    Box JU: 33,36,39,42,45''
    D1. 50s
    D3. 35#

    ReplyDelete
  4. Power
    A. 145
    B. 225
    EMOM @ 36#
    10 rope climbs 3:17

    ReplyDelete