HPA GOLD:
A. PC & Jerk; 1 complex OTM for 10 Min (75-80%)
B. Back Squat; 6-5-4-3-2; rest 2:30
+
8 Sets:
6 Front Squat (50% 1RM)
3 UB Ring Muscle Up
Rest 90s b/w sets
HPA - Power
A. Snatch Balance . Overhead Squat, 1.1 every :90 x 7 sets
B. Power Clean. Above knee Hang Power clean . High Hang Squat Clean, 1.1.1-work to tough set
C. Back Squat , work to tough set of 4
D. EMOM x 5 minutes:
3 high box jumps
directly into
EMOM x 5 minutes
4 T&G Tough Deadlifts
directly into
EMOM x 5 minutes
5 Kipping Deficit HSPU
E. EMOM x 8 minutes
1st min: unbroken toes to bar, 10-15 reps
2nd min: GH raises @ 30X0, 6-8 reps
Power
ReplyDeleteA. 75kg
B. 90kg
C. 125kg
GOld:
ReplyDeleteA. Completed at 145
B. 165-175-185-190-200
C. Completed at 95#, took around :26-:30 for each set
Gold
ReplyDeleteA. 185 x 1 x 5 sets
B. 185x3, 205x3x2 sets
4 sets
6 front squat - 85, 105, 125, 145
4 strict CTB pullups
rest 90 seconds
Low back/oblique kept me from doing anymore. Again didn't really have what I would consider pain, no referred pain anywhere, just stiffness/soreness in right side of low back, more over the point of the hip than anywhere. It wasn't like I had to drop weight cause of pain, just felt like I couldn't create anymore force due to pain/stiffness. Oh well, part of the game. Hopefully by Monday will be feeling better.