Tuesday, August 18, 2015

Wednesday August 19, 2015-

HPA GOLD:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
+
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
+
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
+
Etc., following same pattern until you fail to complete both rounds


HPA - Power 
A. Squat Snatch, 1 rep 85%RM x 7 sets rest 1m30-2min
B. Above knee Hang Squat Clean . Squat Clean, drop first rep from shoulders -- work to tough set within 6-7 sets
+
20 minute EMOM:
1st min: Power snatch . Hang Power snatch, 1.2 @ 135lb/95lb
2nd min: 4 Fast Burpee Box jumps @ 30/24
3rd min: Power clean . Hang Power clean, 1.2 @ 185lb/125lb
4th min: 2 rope climbs to 15ft -- use legs  

6 comments:

  1. 124 Reps

    20 mins recovery on airdyne

    Finished 1 round of 14 and 8 reps into the overhead squats. Limiting factor definitely pullups, breathing kinda suck, but wasn't absolutely terrible. OHS were unbroken but got out of sync a few times and had to pause at top for a second or two. Made 85 reps on this workout in january which is 3 reps short of finishing 12's, finished 12's with about 35 seconds to go but took my time on pullups to make sure I didn't fatigue any further than I already was. I broke the pullups early to delay fatigue, but rounds went like this.

    Round 1&2 - 5+5
    Round 3 - 6+6
    Round 4 - 6+3+3
    Round 5 - 3+3+3+3+3+2

    Breathing getting better but gymnastics density type stuff still has a ways to go or anything with high reps I still get pretty killed on muscle fatigue.

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  2. Did this today bum thumb and all. Basically operated with four fingers on my left hand. Didn't wrap my thumb around the bar for the OHS or the pull-ups. Not sure how much it affected things (I doubt a ton), but I did notice having to hold my wrist at an odd angle on the OHS to keep the bar overhead and I didn't have full grip strength on the pull-ups on the left hand.

    With that said....64 reps. Just wasn't fast enough on the c2b. Went 3/3/2/2 on the 10s, then 2s and 1s on the 12s. Suspect I would be in the 70s at full strength....almost got back onto the barbell to knock out some more OHS.

    For reference, in 2014, my score on this was a 28. This year, my score was 56. So knocked out 8 more c2b even with the thumb injury. Progress.

    I'm with Derek, though...just feel like I fatigue quickly on the gymnastics work.

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  3. Power:

    A. Completed at 170.
    B. 245. Missed 2nd at 255. 255 is a hang clean PR though.
    +
    Completed. For some reason I thought this would be terrible. It was not at all. Finished most in 10-15 seconds. Rope climbs in 2ish. Getting that 15ft down to one pull. One pull or one and a couple inches.

    ReplyDelete
  4. POWER
    A. 155
    B. 205
    --strength felt off today
    C. Completed as rx- surprised based off strength #'s from today - averaged about 11-20 sec

    ReplyDelete