Sunday, October 25, 2015

Monday October 26, 2015-

HPA GOLD:
A. Power Clean. Clean; 1.1x5, rest 10s/2m
B. Back Squat; 3-2-1-3-2-1; rest 2-3m (2nd wave heavier)
+
4 Sets- Max Reps:
:30 Back Squat @50% 1RM
Rest 30 sec
:60 Wall Balls
Rest 2 min
+
C. Wtd. GHR; 8-10 x3, rest 2m 


HPA - Power 
A. Power Snatch . Above knee Hang Squat Snatch., 1.2- work to tough set 
B. Front Squat, work to tough set of 4 reps
C. Front Squat, 4 reps @ 75-80%RM x 4 sets rest 2-3 min (this should be challenging for the last set)
D. Airbike, :08 ALL OUT x10 sets rest :60 b/t sets (constant walk for rest.. record each min separately)

6 comments:

  1. Power:

    A. 55kg, felt a bit tired and slow today. Missed at 60kg
    B. 90kg
    C. @82,5kg
    D. did it on a rower as the AD were broken.

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  2. Gold

    A. 245, 255, 265 pr for this cluster I think, 245, 255
    B. 305x3, 325x2, 345x1, 325x3, 345x2, 365x2 had a more in tank so went for 2
    +
    195x14, 12, 10, 9
    30, 25, 21, 21

    No GHR and dead after all knee flexion. I know with all knee flexion probably need some hamstring work but damn knee flexion work like this will just knock a guy on his ass. 30 unbroken wall balls in 60 seconds is a PR for unbroken but I have never really tried a max unbroken set. At beginning shoulders died out first, then at the end core was really struggling.

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  3. A. 155..175 for 1.1 just missed .2- double snatch PR
    B. 235 - x4 PR
    C. 195
    D. Done

    ReplyDelete
  4. Power:

    A. 175. Went full squat on the 185 power snatch.
    B. 235
    C. 180. Had the wrong % range in my head.

    ReplyDelete
  5. A. Built up to 286
    B. 264, 286, 308, 308, 330, 341
    C. 10/25, 9/25, 9/25, 9/25 @ 185

    ReplyDelete
  6. Power:

    A. 95#
    B & C. Subbed for FS 1 sec pause at bottom 6 sec pause at top- 180
    D. completed, getting 2-4 calories per minute

    ReplyDelete