Friday, January 20, 2017

Friday January 20th 2016

A. Squat Clean , work to max 
B. Squat snatch,  take 1 rep every :60 x 10 sets -- start @ about 50% of max and add about 5% each set - work to mod challenging  
CHang Squat Snatch, 2 reps@ 70% Sq. Snatch RM every :60 x 10 minutes
D. 5 min AMRAP: 
Power cleans @ 225lb/155lb
*If you do not Power clean over 275lb/195lb, otherwise scale to 70%*  
+  
EMOM x 10 sets: 
Handstand Freestanding alternating shoulder touches, :10 + :10 Hollow Body Hold

7 comments:

  1. A. 175, failed 180 3 times, just not one of the better days. 94.6% of current 1 RM
    B. 65--> 105.
    C. 85#
    d. @145 # 28 reps. 82.86% of RM
    E. Shoulder taps using the wall, struggled & only got 2-4 taps in

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  2. A. 278 (new pr)
    B. 95-105-115-125-135-145-155-165-175-185
    C. 135

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  3. A. 242
    B. 176 stop because the shoulder
    C. Done
    E. 37reps like you say 70% start w/ 10reps in minute , maybe need to go a little bit more slow

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  4. A. 280
    B. 95-105-115-125-135-145-155-165-175-185
    C. Set 1-6 135 set 7-10 145
    D. 24 reps at 225

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  5. Recent convert to HPA, want to start saying thanks for the awesome programming by posting:

    A. 145 (90.6% of 1RM) Caught 155 but couldn't stand it up.
    B. 55-100
    C. 75,75,75,80,80,80,80,80,80,75,75
    D. 32 @ 125# (80.6% of 1RM)

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  6. A. New PR 150# from 135#
    B. 45/50/55/60/65/70/75/75/75/80
    C.55#
    D. 38 @ 90# (70% 1RM)

    ReplyDelete