HPA GOLD:
A. Pause Split Jerk. SJ; 1.1x5, rest 20s/2m (2s at bottom of dip)
B. WPU; 2,2,1,1,1; rest 2m
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For Time:
20 C2B Pullups
10 Thruster (95#)
10 Push Press (95#)
20 BJ Over (24")
Rest 3m
x3 Sets
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15-20 Minutes of mobility focusing on your shoulders, t-spine, etc.
HPA - Power
A. Deadlift @ 11X1, 3 reps @ 75%RM every :90 x 6 sets (this is full pause and reset b/t reps)
B. Below Knee Hang Squat clean . Squat clean, 1.1 - work to tough set - drop 1st clean from shoulders and reset
C. Above knee hang Power clean . Front Squat, 3.3 reps every 2 min @ 70-75% of part B x 5 sets
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EMOM x 20 minutes:
1st min: 10 T&G Power snatches @ 95lb /65lb
2nd min: 12 Step down box jumps @ 24"
2nd min: 10 Thrusters @ 95lb/65lb
4th min: 12 cals on assault (10 cals for female)
Hey Evan, should the weight for the thruster and push press for gold be 65#?
ReplyDeleteGold:
ReplyDeleteA. 225
B. 53, 58, 63, 68, 70
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Jumped in on home gym 12 days of Christmas WOD for a little fun.
GOld:
ReplyDeleteA. 155
B. 26- 26- 31- 31- 26
Gold
ReplyDeleteA. 225, 235, 245, 255, 265, 275 - surprised myself here so kept working up
B. 70x2, 75x2, 85, 95, 100 - last two both PRs
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3 sets
2:30
2:45
3:15 - cut out the push press
Strength actually felt pretty good today considering the injury. Upon some more research I think what I have actually strained/injured is my QL based on location and how it feels. It was pretty sore this morning but loosened up as the morning went along. Hopefully with tomorrow off it will feel good Friday, if not I may take an extra day. Conditioning was a killer, was dying after the second set and was contemplating not even doing the last set but decided I would cut out the push press and just grind through. Just felt tight today on conditioning with pullups and thrusters. Felt super slow on thrusters too but thats probably due to injury as well, but like I said hopefully will feel better by Friday.
Pullups were broke 10+5+5 each round
DeleteThrusters + push press unbroken first 2 rounds
Thrusters still unbroken last round
Box jumps were done facing the box, jump off land turn around, steady pace
Was unmotivated to begin today so was proud of myself for doing the third set at all.