HPA GOLD:
A. Clean Pull. Clean; 1.1x5, rest 10s/2m
B. Seated BTN Press @21x1; 4-6x5, rest 2m
+
6 Sets:
200m Run @80%
8 tng DL @135
AMRAP UB Pushup @4040 tempo
Rest 1 Min b/w sets
*5m rest after set #3
HPA - Power
A. Overhead Squat @ 20X1, work to tough triple
B. Power Clean & Push press, work to Max
C. Power clean & Push Press, 15 reps for time @ 75% from Highest from part B
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EMOM for 10 minutes:
1st min: 9 Box jump overs @ 30"
2nd min: 9 Hang Power snatch @ 95lb/65lb
Power:
ReplyDeleteA. 125
B. 135
C. 1:29 @ 101.5#
D. Completed all 10. Box height 24"
Gold
ReplyDeleteA. 175/185/190/195/195. Still testing my thumb on heavier pulls. Felt good, but no hook grip. No problems with these.
B. 95/100/100/95/95
+
Done.
Power:
ReplyDeleteA. 225
B. 205
C. 1:30 @ 155
D. Completed 10/10
DeletePower
ReplyDeleteA. front squat at 22X1 tempo - 225, 255, 285, 305 - PR for this tempo
B. 235
C. 2:10 at 175 - first 5 unbroken then singles
D. Done, all rounds pretty consistent around 17 seconds
I'm back! Will be out of town this weekend visiting my parents to check up on them from their recent accident so will likely just get a running workout in this weekend for some conditioning then pick back up monday. I was actually pleasantly suprised with my strength today. Front squat was a PR at that tempo, wanted to test something against when I was training more consistently so very happy with that. Recent push press PR is 240 off blocks so happy with the 235 considering my power clean is a little weak right now and I haven't done much push press work. Good to be back.
Also I did do grace last week in my own programming in 3:53, looks like you guys did it during a test week last week.
DeletePOWER
ReplyDeleteA. 205 - missed 225
B. 185
C. 1:00 @ 140
Power
ReplyDeleteA. 145
B. 210(pr)
C. 1:45@157#