A. Power clean & Push Press + Power clean & split Jerk, 1&1 + 1 & 2 --- work to tough set. Drop push press and reset for next power Clean
B. Power clean . Hang power clean . Push press . Push jerk, 1.2.2.3 -- 1 challenging set every 2 min x 5 sets (try to use same weight)
C. Back squat, 6 reps moderately challenging reps x 4 sets rest 2-3 min (figure 67.5%- 70%RM)
D. 4 min AMRAP:
Alt DB snatch (75lb/50lb)
Kyle, what's mean, for example "10 hspu (or amrap-2)"? Thanx
ReplyDeletehey Рома , its like you do a Amrap but you stop before burnout like left 2reps in the tank (-2) @RPE 8
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DeleteHey Poma, Can you rephrase your question. Are you asking what HSPU means? or are you asking what "amrap (-2) means?
DeleteYes, I am asking what (amrap-2) means
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DeleteGotcha... AMRAP(-2) would be if we looking to do an unbroken set a few reps before failure. In most cases, AMRAP (-2) would be able to be repeated for multiple sets (provided there is proper rest time bt sets). For Example:
DeletePerform Strict HSPU AMRAP (-2)
If the athlete is capable of doing 15 unbroken strict hspu before failure. Then this athlete would most likely be anywhere from 12-13. The idea is not to be grinding out reps.
Cool! Thanx Kyle!
DeleteA. 110 kg
ReplyDeleteB. 92.5 kg
C. 125 kg
D. 67 reps
A. 295lb (PR for pc and pp)
ReplyDeleteB. 225lb (all sets under :15)
C. 305 (67.5^ish)
D. 64 reps
A.) 120 lb
ReplyDeleteB.) 105-105-105-100-100
C.) 135 lb
D.) 40 lb
53 reps
Push press amin issue - like always friday is not my best day
ReplyDeleteA,195
b.185
c. 225
D. 66lbs i dont have heavier weight
47reps
A. 165
ReplyDeleteB. 135-145-150-F-145
C. 155-165-165-165
D. 37 reps
A. 210.
ReplyDeleteB. 185.
D. 27. @80#. Not good.
26 not 27
DeleteA. 225
ReplyDeleteB. 185
C. 255
D. 62