Thursday, September 17, 2015

Friday September 18, 2015-

HPA GOLD:
A. Power Clean. Hang Power Clean; 1.3, build to a tough complex
B. Back Squat; 3 reps x6-8 sets @80% 1RM, rest 3m (control eccentric)
+
9 Rounds:
6 CGBP @3030 tempo (40% 1RM)
6 Chest Supported BB Row @3030 tempo (40% 1RM)
*optional 3m rest after set #5


HPA - Power 
A. Power Snatch . Below knee hang power snatch . above knee hang power snatch, 1.1.1 work to tough set 
B. Deadlift, work to tough T&G set of 4 reps 
C1. Bench press, 4 tough reps x 6 sets rest :60 
C2. Strict CTB Pullups, 4 reps x 6 sets rest :60
 *C2 - Scale or upgrade movement to make sure set if tough. Stick to rep-range* 

4 comments:

  1. Power

    A. 165, 175
    B. 405, 425
    C1. 205 x 4 sets, 215, 225
    C2. BW + 10 lbs for all sets

    Power snatch was solid, 165 was real smooth and touch and go, 175 a little shakey but good weight. Deadlift felt solid. Thought 205 felt tough on bench until I went up, happy with hitting 225 at the end but wouldn't have been able to do with multiple sets.

    Extra work
    10 sets
    6 second max cals airdyne
    54 second easy spin

    Wanted to get some sweat on so decided on airdyne sprints with easy spin between. Each 6 second sprint was 5-6 cals hard to tell exact. 117 cals total which is kinda weird cause my 10 min max cals test is only 149??? That test was a while ago but still.

    On the road again so probably running workout tomorrow and back to normal Monday but will pick up with Saturdays training.

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    Replies
    1. Meant to say this as well, I feel my battery or strength endurance or whatever you what to call it is improving. I feel I can do more reps per set/total reps closer to my 1rm which has never been a strength of mine from all the low volume strength work in the past.

      Delete
  2. Power
    A. 125
    B. 315
    C1. 195
    C2. CTB reps

    ReplyDelete