Monday, August 17, 2015

Tuesday August 18, 2015-

HPA GOLD:
A. Split Jerk; 10-12 singles @75-80%, rest 75s b/w
B1. Deadlift; 2-3 reps x5, rest 90s (no grinders. all reps Tng/ moderate effort)
B2. CGBP; 2.2x5, rest 30s/90s
+
1 Mile Run- Time Trial
*post 400m splits if possible
*record peak and avg HR is possible 


HPA - Power 
A. Split jerk Cluster 1.1.1 -- drop reps from overhead onto blocks --work to tough set w/ :10 rest b/t clusters
B. Standing strict press, work to tough set of 3 reps
+
5 sets @ 85-90%:
10 cal Rowing
3 unbroken ring muscle ups + 3 strict ring dips
1m20 b/t sets
+
5 sets @ 85-90%:
10 cals on assault
6-8 strict hspu 

1m20 rest b/t sets
+
5 sets @ 85% effort
10 cals on rower
5 kipping hspu 

5 Clapping Push ups 
5 Push ups
rest 1m20 b/t sets

4 comments:

  1. Gold

    A. 235 x 1 x 12 sets
    B1. 365x3, 385x3x2 sets, 405x3x2 sets
    B2. 205, 215, 225 x 3 sets

    1 mile run - 6:37

    Lap 1 - 1:41
    Lap 2 - 1:45
    Lap 3 - 1:40
    Lap 4 - 1:31

    Max HR 189
    Avg HR 179

    Weights felt good, no grinders on deads. Jerks felt really solid, 235 is 80%. The limiter on 1 mile run was not really breathing it is the fact that my legs feel like lead after the first lap. But 6:37 is a 20 second PR for my adult life, I ran a mile before college in like 5:24 weighing about 30-35 pounds less than now.

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  2. Gold

    Skipped split jerk due to thumb injury. Used straps for the dl which let me go pretty heavy.

    B1. 255/265/265/265/265. These were good, moved the weight quickly and smoothly.
    B2. 145/155/155/155/155 - 155 was about as much as I could push with the thumb. Otherwise would've went a little heavier.
    +
    Mile Run
    6:33 - splits were about 1:24/1:39/1:38/1:52

    Clearly went out a little too quickly. Didn't really know how to pace. First time doing a 1 mile time trial in probably a year and a half.

    ReplyDelete
  3. Power:
    A. 245#
    B. 155
    +
    Complete
    +
    Complete
    +
    Complete

    ReplyDelete