Thursday, October 22, 2015

Friday October 23, 2015-

HPA GOLD:
A. PS. Snatch. OHS; 1.2.3- build to a tough set
B. FS @20x1; 6-4-2-6-4-2; rest 2-3m
+
6-8 Sets:
max UB strict pullup cluster x2 (20s b/w)
Rest 1 min 



HPA - Power 
A. BTN Snatch Grip Push Press . OH squat @ 30X1, 2.2 -- work to tough complex within 5-7 sets
B. Romanian DL @ 50X0, take from rack about hip height, work to tough set of 5 reps
C. Power Snatch, 1 rep every :20 @ 70-75%RMish x 10 minutes (stay PERFECT form.. get speed under the bar and focus on good elbow ext for catch)
+
For time:
40 OH squats for time (135lb/95lb)
*Workout starts with bar on ground
*Every time bar falls from OH position you must run 200m before you accumulate any more reps
*You may not rest in back rack position
*If Overhead Squat is about 275lb/175lb then scale up to (165/110)

5 comments:

  1. I'm a week or so behind on this cycle. Tried a different blog with a friend, but it wasn't for me. So decided to to come back to what works for me. This is were I left off

    10/13/15
    For Time @80-85%
    2,000m Row
    800m Run
    3 Mile Airdyne
    +
    15 Minute Rest
    +
    For Time @80-85%
    3 Mile Airdyne
    800m Run
    2,000m Row

    Results
    Time
    -21:41-Row-7:58, 1:59/500m, 25 s/m
    *15 Min Rest*
    -21:49-Row-8:07, 2:01/500m, 26 s/m

    *2nd row was rough, this went better than expected. Was expecting a bigger drop off, but maintained a sustainable pace for both.

    ReplyDelete
  2. A: 205
    B. 155, 176, 198, 198, 220, 242
    - kinda wussed out here. Should have started on the 2nd wave weights, but I'm still sore from Monday...
    C. 5/5, 5/5, 5/5, 5/3, 5/4

    ReplyDelete
  3. Power:
    A. 65kg
    B. 110kg
    C. @40kg
    for time: 15:05 @50kg

    ReplyDelete
  4. Good
    A. 155, 175, 185
    B. 225, 245, 265, 235, 255, 275
    +
    15, 3
    4, 3
    4, 3
    4, 3
    4, 3
    4, 2

    Traveling so today was done at golds gym who luckily had bumpers. The snatch complex was tough for sure, was on crappy bar so that seemed to make it harder, very little spin, used straps too. Evan has managed to make front squats very unenjoyable the last couple weeks with lots of sets of 4-6 with tempo lol. Felt kinda shot after the first set of pullups but was able to keep squeezing out 4 on first part of set.

    ReplyDelete
  5. Power:

    A. 185
    B. 305
    C. completed 125#
    +
    3:49. 20 UB + run + 20 UB. Thought for sure I was going on another run but just went aead and knocked it out.

    ReplyDelete