HPA GOLD:
3-4 Sets:
2000m Row @2-3 sec faster than 30m TT pace
Rest 5m b/w sets
HPA - Power
A. Overhead Squat @ 20X1, work to tough Double
B. Increasing On the minute, OHS @ Body Weight (female .75xBW), 1 rep in min 1, 2 rep in min 2... Take bar from floor each minute
C. Power clean @ 75%RM, AMRAP in 5 minutes
+
rest 5min
+D. Box jumps max reps @ 40"/30", AMRAP in 5 minutes
Power
ReplyDeleteA. 205, 215, 225, strength down a tad here
B. Unbroken through min 6+4
C. 23 reps at 205
D. 49 reps
Overhead stability/strength a little wobbly right now. 205 on power clean is probably closer to 80% of my current max on power clean but easier to load lol. Happy with box jumps, kept same pace pretty much whole way through, more in tank there.
Also worth noting had 8 power cleans in first minute then had to slow pace.
DeletePower:
ReplyDeleteA. 115#
Power
ReplyDeleteA. 155
B. @115 completed 4 rounds + 1
C. 30 reps@ 170
D. 55 box jump @40"