Friday, December 25, 2015

Saturday December 26, 2015-

HPA GOLD:
Option 1 (if you missed yesterdays session):
A. Clean; build to a max B. Back Squat; 5.5 x3, rest 60s/3m
+
10 Min AMRAP:
15 UB PS (75)
15 UB WB
30 UB DU
+
10 Minute Rest
+
21-15-9:
Deadlift (165)
cal Assault Bike 

Option 2 (If you trained yesterday):
A1. SA DB Press; 8-10x3/arm, rest 1m
A2. Pendlay Row; 8-10x3, rest 1m
+
10 Min AMRAP:
15 UB PS (75)
15 UB WB
30 UB DU
+
10 Minute Rest
+
21-15-9:
Deadlift (165)
cal Assault Bike 


HPA - Power   
A. EMOM x 12 minutes: 

1st min:  Wtd Strict Pronated CTB Pullups, 3 tough reps 
2nd min: Wtd Strict Ring Dips, 3 tough reps  
B. Strict Ring Muscle up , max unbroken reps x 2 sets rest 2min b/t sets

15 min AMRAP: 
Wall Balls, 20lb/14lb - 15,15,15,15...
Burpee Ring Muscle ups - 1,2,3,4...
*Best male scores will be above 8 rds + 15 wall balls 
+
10-15 Min Easy Cyclical Cooldown- your choice of modality   
 

1 comment:

  1. Gold.

    A. power clean - 185, 205, 225, 245 - still recovering form injury but better
    B. back squat - 225x3, 245x3, 265x3, 285x3 - again better but not 100% yet

    3 rounds + 9 PS

    rest 12-15 mins - felt kinda dead

    4:33

    Altered strength work due to back, definitely better again but still not 100%. Have family coming in today for last Christmas celebration of holiday season and will take next two days off, should make a big difference. Grip endurance and muscle endurance in shoulders for power snatch was limiter on first piece. Started off on nice steady pace but was really struggling on last few power snatches. 1st and 3rd set of double unders unbroken, middle set was 28+2. I wasn't going to attempt dubs unbroken because I didn't think I had a chance, surprised myself a little. Was kinda dead and didn't want to do last piece so took a little longer rest. Deadlifts were no problem and again started off on airdyne at nice steady pace, sped up a little each round and hit the wall on last three cals. Breathing wasn't all that out of control but legs were so pumped they hurt for about 6-8 minutes afterwards, literally in pain, it was crazy. So again two days off to let the back heal and back at it on Monday.

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