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Tuesday, January 5, 2016

Wednesday January 6th, 2015-

HPA GOLD:
A1. CGBP; 4-6x5, rest 2m
A2. Pendlay Row; 6-8x5, rest 2m
B. Double KB PP; 15-20x2, rest 2m
C. Neutral Grip Strict Pullup; 6-8 x4, rest 2m
D. Butterfly Lateral Raise; 12-15x3, rest 1m


HPA - Power 
A. Push press, 5-4-3-5-4-3 rest 2-3 min b/t sets -- 2nd wave should be higher than first 
B1. Deadlift @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60 
B2. Standing Strict Press @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60 
C. EMOM x 6 minutes: 
3 Deadlifts (315lb/225lb)
9 Ring Dips 
--rest 6 min
D. EMOM x 6 minutes: 
9 KB swings @ 32kg/24kg 
9 HR push ups      

5 comments:

  1. A. Push press, 5-4-3-5-4-3 rest 2-3 min b/t sets -- 2nd wave should be higher than first 

    135-155-175. 155-175-195

    B1. Deadlift @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60 

    290#

    B2. Standing Strict Press @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60 

    112#

    C. EMOM x 6 minutes: 
    3 Deadlifts (315lb/225lb)
    9 Ring Dips 

    First 3 rounds rx last 2 rounds unable to complete dips

    --rest 6 min
    D. EMOM x 6 minutes: 
    9 KB swings @ 32kg/24kg 
    9 HR push ups      

    Completed rx

    ReplyDelete
  2. Gold:

    A1. 165, 175, 185, 195, 185
    A2. 135, 135, 145, 145, 155
    B. 45, 53
    C. Completed
    D.

    ReplyDelete
  3. Power
    A. 60-70-80-65-75-85KG
    B. 140K & 35kg

    ReplyDelete
  4. GOld:

    A1. 95-100-100-100-100
    A2. 75-85-90-95-95
    B. 26# and 36#
    C. 6-6-6-6

    ReplyDelete
  5. Gold
    A1: 215x5x5 sets, 225x5
    A2: 185x8x5 sets
    C. 50x20, 55x15
    D. 4 sets of 8, no weight, this was tough
    E. Done

    ReplyDelete