HPA GOLD:
A. Clean; 1.1.1x4, rest 15-20s/2m
B. Back Squat @21x1; 5x5; rest 2-3m
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For Time:
30 Wall Balls
6 Power Clean @185 (singles)
6 Muscle Up
Rest 2:30-3:30
x4 sets
*aim for consistency b/w sets
*If power clean is 265> scale down to 155
HPA - Power
A. Squat Snatch., work to tough T&G double
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. 8 sets:
3 T&G Power clean @ 185lb/130lb --
:10 ALL out Sprint on Airbike
rest 3 min b/t sets
*Adjust weight heavier or lighter. But hitting the triple should not be uncertain. If you know your best triple then use approximately 80%*
Power
ReplyDeleteA. 70kg
B. 110kg
C. 93.5kg
D. Subbed :15 on Rower for AB
80/85/90/90/90/90/90/90kg
Power:
ReplyDeleteA. 185#. Missed second at 195.
B. 245
C. @200
Power:
ReplyDeleteA. 95
B. 175
C. Completed at 150
D. Completed at 130#, cals were 3-4, PC took around 8-10 seconds
Results
ReplyDeleteA) Skipped
B) Skipped
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4 Sets (PC@155 & Subbed Mu’s for Rinhg Rows and Ring Dips 6&6)
-2:09
-2:05
-2:09
-2:09
*3 Min Rest for all sets*
*My hands were a little beat up from yesterday which I did Saturday's wod that's why I modified it. Grabbing the bar was tough. Don't have much time to training this week so have been able to get this strength portion in.
Gold
ReplyDeleteA. 245, 265, 275, 255 - happy with this
B. 255 all sets, these were tough but form felt solid
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3:10 - broke WB 20/10 and MU 3/2/1
3:13 - broke WB 20/10 and MU 3/2/1
4:24 - broke WB 20/10 and MU 2/1/1/1/1 - muscle ups failed me
Cut it after muscle ups failed me on last set. Probably should have scaled clean to 155 and that would have helped I am sure. My power clean is right at 265 but haven't done a lot of MU in mixed work.