Sunday, October 18, 2015

Monday October 19, 2015-

HPA GOLD:
A. Clean. Hang Clean; 1 complex OTM for 4-6m @70%
B. BS; 3 reps x8 sets; rest 2:30-3:00 (heavier than last week)

+
EMOM for 12 Minutes:
1st- 10 UB Thruster @95-115
2nd- 3-5 Bar MU
3rd- 30 sec max DU's
+
EMOM for 6 Minutes:
1st- 15 Double KB FS @15kg/arm 
2nd- Max UB Strict C2B Pullups
3rd- Max UB Strict Pullup 

HPA - Power 
A. Power Snatch . Above knee Hang Power snatch . OH squat, 1.2.2 - work to tough set 
B. Front Squat, work to tough set of 3 reps
C. Front Squat, 3 reps @ 80-85%RM x 4 sets rest 2-3 min (this should be challenging for the last set)
D. Airbike, :05 ALL OUT per min x 10 sets (constant walk for rest.. record each min separately)


5 comments:

  1. A: all at 220#
    b: 220/242/242
    C: did @ 95/3/40ish
    Did @ 35/hand, 8/6, 3/3

    ReplyDelete
  2. Gold

    A. 225 x 6 sets all tng no pauses, easy
    B. 305 all 8 sets
    +
    Thrusters - 95, 105, 115, 115
    Ring muscle ups - 5, 5, 4, 3
    DU - 25, 26, 27, 15 hit the wall
    +
    Goblet squat 70lb
    5, 2
    6, 4

    Wholly knee flexion batman....today's workout is going to leave me feeling a little tore up. Also hit my head a bit on my rafters while doing muscle ups, first time that's happened, don't think I have a concusion or wnybing but definitely have a headache but that could also be related to the workout, sometimes after these types of workouts I have a headache, last round of first emom got pretty rough and two sets of goblet squats sucked too.

    ReplyDelete
  3. Power:

    A: 60kg
    B: 90kg
    C. 85kg

    Finally training again!

    ReplyDelete
  4. Power:
    A. 85# Could have gone more
    B. 165
    C. completed at 141#

    ReplyDelete