Sunday, December 27, 2015

Monday December 28, 2015-

HPA GOLD:
A. Snatch Pull. Snatch; 1.1x5, rest 10s/2m
B. PC & Split Jerk; 1 tough set every 2:00 x5 sets
C. Front Squat; 4-2-4-2-4-2; rest 2:30 (inc wt ea/ wave)

D. Snatch Grip DL; 6 x4, rest 2m
E. Toes to Bar; 6-10 UB x6 sets, rest 1m


HPA - Power
A. T&G Squat Snatch, 2 reps every :90 x 8-10 sets - start @ about 50% of 1rm and increase about 5% every :90 x 8-10 sets -- end on a successful lift.
B. Squat Clean & Split jerk ,  work to tough single
C. Front Squat, build to tough single in 8 sets --- go for true 1rm if your feeling the PR
D.
For time: 
50 Left Leg Step ups on 20" box 
50 R Leg step ups on 20" box 
50 Back ext on GHD  

3 comments:

  1. Gold:
    A. 95-100-100-100-100
    B. 145-145-145-145-150
    C. 155-160-165
    E. completed all 6 sets @ 10 UB

    ReplyDelete
  2. Gold:
    A. 185, 185, 185, 195, 205(no rep)
    B. 215, 225, 225, 235, 245
    C.
    D.
    E. completed @ 10

    Always limited by time on Monday and Wednesday.

    ReplyDelete
  3. Gold

    A. 195, 205, 215, 225 (miss snatch), 205
    B. 225, 235, 245, 255, 245
    C. 225, 255, 235, 265, 245, 275
    D. 225x6x2 sets, 245x6x2 sets
    E. 3 sets of 8, 3 sets of 10

    Back getting stronger but still just feels a little funky. I injured it on the right side and thats where my tightness has been coming from and the last few days I have had some very minor sciatica tingling which I almost never have so who knows. Just happy to be back to more normal training. Toes to bar went surprisingly well, probably could have done sets of 10 throughout but wasn't sure how back was going to handle it.

    ReplyDelete