HPA GOLD:
A. Snatch; 1 rep OTM under failure- start @60-65% max, add 5-10lb set
B. Front Squat; 2-2-2-2-2; rest 2-3m (start mod/tough and build)
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Deadlift; 50 reps For Time @225, (see notes)
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:15 AB or prowler sprint @hard effort (not all out)
Rest 2m x3-5 sets
Notes:
50 DL FT
-if 1RM is under 400 you have the option of scaling to 185
-eccentric must be controlled on all reps (no dropping from top)
-if form breaks/ you start to grind cut then rest. I want perfect reps here.
-preferably belles so you can focus on bracing/ proper breathing mechanics
HPA - Power
A. T&G Power Snatch, find 5rm
B. Front Squat Cluster @ 30X1, 2.2 rest :20 b/t clusters
C. Wtd Strict CTB, find 1rm
D. Strict Pronated CTB, max unbroken reps (1 set)
*If less than 5 reps: perform 1 set max unbroken Strict COVP
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Clock 0-2: Perform 20 Strict Pullups for time (15 female)
Clock: 2-4: Perform 25 CTB Pullups for time
Clock 4-6: perform 30 Pullups for time
*If time elapses then move forward to next movement and record total reps per segment of time*
A. 80 kg
ReplyDeleteB. 126 kg (lost upper back last rep)
C. 23 kg ( last 2 inches are tough the rest was easy)
D. 11 strict c2b
1:10
2:41 (41)
5:20 (1:20)
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DeleteMent to do gold, so I went back and did the deadlift and airdyne
Delete2:22 dl
Gold
ReplyDeleteA. Didn't have time to work to failure today. Worked up to 145 (about 80-85%)
B. 195/205/215/225/230 - would've started a little higher if I wasn't on the clock
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4:18 - max is 350. Felt pretty good on these. Was down to triples by the end.
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Done
Power:
ReplyDeleteA. 155
B. 225
C. 15#
D. 6
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Completed as RX. All three took 1:30 each
POWER
ReplyDeleteA. 155
B. 225
C. 40
D. 11
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:51-1:57-1:50
Gold
ReplyDeleteA. 144-205
*stopped, shoulder was not feeling it
B. 275,295,315,335,350
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2:20
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Done
Gold
ReplyDeleteA. 144-205
*stopped, shoulder was not feeling it
B. 275,295,315,335,350
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2:20
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Done