HPA GOLD:
A. Clean. Hang Clean; 1.1x5, rest 2m (no drop)
B. Back Squat; 5x5, rest 2-3m
+
5-4-3-2-1:
Ring Muscle Up
Squat Clean (185)
UB DU's x10 (ie- 50, 40..)
(Rest 3m)
+
5-4-3-2-1:
6" Deficit HSPU
Box Jump Step Down (30")
Deadlift (315#)
+
C. Powell Raise @2020; 10-12x3, rest 30s b/w
HPA - Power
A. Snatch Balance, 1-1-1-1-1-1-1-1 every :90 (no fails)
B. High Hang Power clean . Above knee Hang Power clean . Below knee hang power clean, 1.1.1-work to tough set
C. Back Squat Cluster , work to tough set of 3.3 w/ :30 b/t cluster
D. EMOM x 12 minutes:
1 High Box jump
2 T&G DL (315lb/225lb)- scale to tough but repeatable
3 kipping tough deficit hspu
E. EMOM x 8 minutes
1st min: FLR on ring, :40
2nd min: RDL @ 10X0, 15 reps
Power
ReplyDeleteA. Heaviest Set was 65kg
B. Ugly 85kg
C. 120kg(missed second 3 reps of 130kg)
D. 38inch Box Jump, 140kg Deadlift and 7inch Deficit HSPU
A. 155-165-175-185-195-205-215-215
ReplyDeleteB. 205
C. 255
D. 40 inch , 255, 6 inch defecit
Gold
ReplyDeleteA. 245, 255, 265, 265, 275 - good weight here
B. 285, 285, 285, 295, 305 - happy with this too
12:16 - Obviously wasn't meant to be this long, double unders killed me
rest 5 mins
5:38 - solid pace here
In the first conditioning piece the double unders just absolutely killed me. I didn't even attempt to do them unbroken and I had lots of breaks. They are very hit or miss right now, the cleans sucked after all the squats too but weren't at a super slow pace and muscle ups were unbroken so it was obviously the dubs that killed me here. Second piece felt good, deficit HSPU getting much better, did first set unbroken, broke second set 3+1, third set 1+1. Deadlifts were all singles but fast pace, could have done them faster but would have had to break HSPU more so good pace here.