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Thursday, October 1, 2015

Friday October 2, 2015-

HPA GOLD:
A. clean; build to a max
B. Front Squat; 4x4; rest 2-3m
+
For Time:
8-8-6-6-4-4-2-2:
Power Clean @115#
Strict HSPU
Box Jump Step Down @30''


HPA - Power
A. Above knee hang power snatch . Below knee hang squat snatch . oh squat, 1.1.2 work to tough set B. Deadlift, work to tough T&G set of 5 reps C1. Bench press, 5 tough reps x 5 sets rest :60 C2. Strict CTB Pullups, 5 reps x 5 sets rest :60 *C2 - Scale or upgrade movement to make sure set if tough. Stick to rep-range*

2 comments:

  1. Power

    A. 175, add straps 195f on hang snatch lost it forward, 195 - this was tougher than I thought
    B. 425x6, added one more for good measure
    C1: 205x5, 215x5x4 sets
    C2: bw+10lbs x 5 x 2 sets, bw+7.5lbs x 5, bw x 5 x 2 sets (lats, arms, and upper back still pretty sore from tuesday so I think that had an impact here)

    Traveling to help out with my parents again this weekend so I won't be able to get any lifting in tomorrow but am taking my rings, my HSPU mat and a couple of kettlebells so should still be able to get in a good session if I can find a place to hang rings.

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  2. Power:
    A. 175
    B.
    C1. 170
    C2. BW

    12.2 with gym comp class
    10 min amrap Snatch
    30@75
    30@135
    30@165
    30@210

    Completed 75 total reps.

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