Sunday, November 29, 2015

Monday November 30, 2015-

HPA GOLD:
A. Snatch Balance; 2-2-2-1-1-1; rest 90-120s
B. Snatch; 1.1x5, rest 10s/2m
C. Back Squat; build to a tough 5, then move on
D1. Wtd Back Ext; 6-8x4, rest 1m
D2. Stability Ball Leg curl @3030; 10-12, rest 1m

+
10 Minute Row or AD @low effort 

HPA - Power 
A. High Hang Squat Snatch, work to max 
B. Power Clean . Above knee Hang Squat Clean thruster . Push Jerk . Split Jerk, 1.1.1.1 - work to tough set 
C. Back Squat, work to tough set of 5 reps 
D. 4 sets: 
Wtd Back Ext, 6 reps 
Hold sorenson for :30 
Slide Board Leg Curls @ 31X0, 6 reps
rest 2 min b/t sets 
*sub slide board with stability ball leg curl if needed*     

4 comments:

  1. Power:

    A. 185. I was getting under 195 and even 200 but wasn't able to keep stability today.
    B. 205. Thruster is the limiting factor on this.

    All I could get in with coaching. Will make up.

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  2. Gold

    A. 205x2, 215x2, 225x2, 235, 255, 275 PR
    B. 185x1.1, 195xf.1, 195x1.1, 205x1.1, 215x1.1
    C. 315x5 (thought it was 325, oh well)
    D1. Good morning - 135x8x3 sets
    D2. Stability ball leg curl x 10 x 3 sets
    E1. Deadbug x 6 x 2 sets
    E2. Kneeling pallof press x 3/side x 2 sets
    E3. Rkc plank x 2 x 2 sets
    E4. Side plank x 2 x 2 sets

    Focused on 10 second contraction RKC style on all core work at the end. 275 snatch balance ties OHS PR. 215 for cluster double is PR. Thought I was hitting 315 for 5 today but can do that later in week. Solid day.

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