HPA-Gold:
A. Power Snatch; 3-3-2-2-1-1; rest 2m (drop/ reset between reps)
B1. BS @31x1; 6-8x4; rest 90s
B2. WPU @21x1; 4-6x4; rest 90s
+
Every 3 Minutes for 15 Minutes (5 sets total)
5 TnG Power Cleans @115/85#
100m Sprint- All out
HPA-Blue:
A. Power Clean. Hang Clean. Clean; 1.1.1x5; rest 10s b/w reps/ 2m between sets
B1. BS @31x1; 6-8x4; rest 90s
B2. SA DB Row @21x1; 10-12x4; rest 90s
C. Powell Raise @2020; 8-10x3; rest 60s b/w arms
HPA - Grid
Mon - Snatch (int) - squat (mod) - UB strength (vert)
A. Above Knee Hang Squat Snatch, 2-2-1-1, 3 min (doubles are to be done with out dropping the bar)
B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 3 min
C1. Push Press @ 11X1, 4-4-2-2, 2 min
C2. Weighted Pronated Chin-up @ 30X0, 4-6 reps x 4 sets, 2 min
D. Trap 3 Raises @ 3010, 8-10 reps x 3 sets rest :45 bw arms
**Along with weights used and feelings of energy on the day, please include limiting factors in all movements. i.e: Overhead Mob issue on Snatch, Hip mob issue on bsquat, Back Squat sets were brutally hard instead of moderate effort etc. **
Quick Announcement- We have updated the FAQ section which should clear up any confusion regarding the notation on the workouts etc. If you have any questions that are not answered within the FAQ let us know (we will constantly be updating it in order to make it as inclusive as possible). Thanks- HPA
Any idea on weight to use for gold, or just go as heavy as we can.
ReplyDeleteAssuming you are talking about the squat/ Wtd Pullup.:
Delete-if you hit the top of the rep range go up the next set. If you hit the low end/ middle of the range stay put, and if you cannot hit the low end of the rep range drop the weight on the next set.
BW - 85.4 / 188.3
ReplyDeleteBlue
A. 215/3, 220/2
B1. 165/175/185/195
B2. 20kg KB
C. Done
Felt slow today and my lower back was still exhausted from last week.
Blue
ReplyDeleteResults
A) 185#, 195#, 205#, 215#, 225#
*This felt heavy this morning, no real pop today had to fight for it. No missed reps.
B1) 185#x6, 195#x6, 205#x6, 215#x6
B2) 55#x10, 10, 60#x10, 10
*Kept back squat light really focused on the tempo and an upright posture. My upright posture is a bit of a weakness not horrible but still needs work.
C) 15#x10, 20#x8, 8
*reps per arm, first time doing this movement
A) 155/3, 160/3, 165/2, 170/2, 175/1, 180/1
ReplyDeleteB1) 185/8, 205/8, 225/8, 247/6
B2) 10/6, 15/5, 15/5, 15/5
Emom completed
All rounds between 24-25 sec
DeleteZack Imboden
ReplyDeleteGold
A) 135-155-165-175-185-195 (PR)
B1) 205 all four rounds @ 8 reps
B2) 15# all four rounds @ 8-6-6-4 reps
EMOM done
Gold
ReplyDeleteA) 135,145,155,155,165 (miss),155
B1) 205 (8), 225 (6)x 3
B2) 44# (6,6,5,5)
EMOM completed
Blue
ReplyDelete214 6'2
A. 135,145,155,165,185
B1. 155, 175, 185, 215
All sets of 8
B2. All sets at 2 pood x 10 reps
C. 3 sets x 8 kg
12 was too heavy to maintain cadence.
Kevin Ward
ReplyDeleteBlue
5'7" 165lbs
A. 135,155,175,185,205
HC is a challenge for me as it is a skill that has not been worked. Did not use oly shoes for this, should have though. No misses.
B1: 135, 165, 185, 205
Did all sets of 8. Really focused on keeping posture and tempo. Sat in the hole really deep and exploded out.
B2: Started out with 1.5 pood at 10 reps. Moved to Dumbbell at 52lbs for last 2 sets. Really focused on timing and keeping shoulders from rotating
C. 3 sets at 10lbs x 10 reps.
Tried the 8kg pood but it was too heavy for the shoulders. Felt like it was going to come apart.
diet and sleep went really well.
HPA-Blue
ReplyDelete5'1" 118lbs.
A) Cleans: 85, 105, 115, 125, 135 lbs
B) Back squats: 135, 145, 155, 165 lbs
Rows: 16 kg
C) Powell raise: 10 lbs
Rob
ReplyDeleteBlue
Cleans- 135, 155, 175, 185, 205. Failed on 205 hang
Bs- 135, 155, 175, 195. 8 reps on all
Rows- 24 kg, 12 reps on all but 10 on the last set
Raises- 8kg, 10 reps
blue
ReplyDelete5'9 185
A. 135, 155, 165, 185, 205
B. Squats: 165, 185, 205, 225
Rows: 52.5 lb dumbell for all sets
C. 12kg for all sets
The powell raise was definitely the most difficult. I started too heavy and therefore didn't increase. In the later sets I had to really focus to maintain form due to the difficulty of the weight.
Blue
ReplyDelete6'2" 180
A. 135,135,155,155,165
BS: 145,145, 155, 165 (8reps for all)
KBrows: 24kg (10reps for all)
Powell: 8kg (10reps for all)
A. 145/165/185/195/205
ReplyDeleteB1. 185# x4
B2 50#
C. 10#