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Thursday, January 7, 2016

Friday January 8th, 2015-

HPA GOLD:
A. 1PC. 1CJ x5; rest 10s/2m
B. 5:00 AMRAP: 3 UB Hang Snatch @70%
C. Back Squat; 6-8x4, rest 3m
+
For Time:
180 DU's
15 Thruster (135)
12 Burpee BJ Over (36")
9 Ring Muscle Up
6 Kipping Deficit HSPU (10")
30 cal AB 


HPA - Power 
A. Power Clean . thruster . Split jerk, 1.2.3 -- work to max set 
B. Squat snatch, build to solid single   
C. T&G Squat Snatch, 2 reps every :30 x 15 sets (use about 65-70%RM - this should get quite challenging and if you don't bring the house you could fail a rep or two) 
D. 75 Burpee Box jumps for time 24"/20" 
+
EMOM x 10 sets: 
1st min: :20 R Wtd Side Bridge 
2nd min: :20 L Wtd Side Bridge  

3 comments:

  1. Power
    A. 1 x P.C + 2x Thrusters + 3x Split Jerk: 90kg(Pulled a small muscle in my mid back on the 1st Split Jerk at 90kg and had to stop

    ReplyDelete
  2. Fri Jan 8

    A. Power Clean . thruster . Split jerk, 1.2.3 -- work to max set 

    175#

    B. Squat snatch, build to solid single   

    155#

    C. T&G Squat Snatch, 2 reps every :30 x 15 sets (use about 65-70%RM - this should get quite challenging and if you don't bring the house you could fail a rep or two) 

    105#

    D. 75 Burpee Box jumps for time 24"/20" 

    6:56

    +
    EMOM x 10 sets: 
    1st min: :20 R Wtd Side Bridge 
    2nd min: :20 L Wtd Side Bridge  

    30#

    ReplyDelete
  3. Gold sort of

    A. Power snatch up to 205
    B. PC. CJ - 225, 245, 255, 265
    C. BS - 305x2.2.2, 325x2.2.2, 15 seconds btw clusters

    Kinda felt a tweak in my back during the last power clean but this time on the left side. Not any pain, just felt a pop and by end of squats a little tenderness. Decided to be smart and hold off on conditioning. It's just a little tender/stiff this morning so hopefully nothing. Haven't had back issues like this in years. I know it sounds weird but I have always felt moderately eavy deadlifts kept my back healthy and we haven't done heavy deadlifts in quite a while, might be adding those back in leading up to open.

    ReplyDelete