Thursday, October 29, 2015

Friday October 30, 2015-

A. PS; 1 rep OT 30s for 10m (65-70% effort)
B. FS @20x1; 5-3-1-5-3-1; rest 2-3m
C1. Tng DL; 6-8x5, rest 90s
C2. Strict HSPU; max UB, rest 90s 

HPA - Power
A. BTN Snatch Grip Push Press . OH squat @ 20X1, 1.2 -- work to tough complex within 5-7 sets
B. Romanian DL @ 30X0, take from rack about hip height, work to tough set of 3 reps
C. Power Snatch . Squat Snatch, 1.1 rep @ 70-75% of Power Snatch - 1 set every :60 x 12 minutes (hone in on great speed under the bar. Strong pull for power & Snap under the bar for Squat Snatch) -- if there is a large gap between power and snatch in either direction then make the appropriate changes
5 sets:
Run 100m @ 85% effort
10-15 Unbroken OH squats (135lb/95lb)
Run 100m @ 85% effort
rest :90
*Workout starts with bar on ground

*If Overhead Squat is about 275lb/175lb then scale up to (165/110)


  1. A. All at 155
    B. Built up to 308. My legs suck these days.
    C. 242/264/286/308/330, 9's across

  2. Power:
    A. 205
    B. 345
    C. 135
    Completed. All around 1:45-1:20 @135#

  3. Gold
    A) Completed at 135#
    *Probably could've went a little heavier, but my shoulder was bugging during the OHS on Wednesday wod. Didn't want to push it with HSPU in today's wod.
    B) 185#x5,205#x3,225#x1-225#x5,245#x3,
    C1) 275#x6,285#x6,295#x6,6,6
    C2) 12,10,10,9,7
    *All my strength numbers feel like they are way down. Some of these loads feel heavy as hell. Might have to adjust my 1rm to about 90% and work off that number till I can build back up. Maybe due to work schedule and stressors that brings. Trying to figure it out.

  4. Power:

    A. 65kg, missed at 70kg lost the balance.
    B. 120kg
    C. @45kg
    for time: 14:27, with 40kg OHS x 10 unbroken

  5. Gold

    A. 155 all 20 reps - very easy
    B. 225, 255, 285, 235, 265, 300 - last one tough, belt came lose on way up
    C1. 315x8x4 sets all easy under 15 seconds
    C2. 16, 13, 10, 8 - more like amrap -1 or so here

    Got violently ill on way home from school and was sick for about 48 hours. Felt ok today but didn't push it too much. Core was weakest thing today from puking so much.

  6. Power:

    A. 135
    B. 205#
    C. Completed at 85#
    D. 10 unbroken. 2:05/2:00/1:56/1:56/1:45