HPA-Gold
AM
A. 1 Snatch OTM until failure- start @115/80, add 10# per minute
B. FS @31x1; 4-6x5; rest 2-3m
C1. BB Walking Lunge; 6/6x4; rest 2m
C2. WPU @21x1; AMRAP UB @25/10#; rest 2m x4 sets (if you hit less than 4 reps on set 1 scale the weight down)
PM
100ft Prowler Sprint
Rest 2m x5 sets
*Pick a weight that allows for high turnover. Warm up well for this
HPA-Blue
A. Hang Clean. Front Squat 2.1 x 5 sets, rest :10/2 min
B1. Back Squat @ 31X1, 4-6 reps, rest 90 seconds
B2. Pendlay Row @ 21X2, 4-6 reps, rest 90 seconds x 5 sets
C. Incline Trap 3 raise @ 2020, 4-6 reps x 5 sets, rest 60 seconds
HPA - Grid
Snatch (int) - squat (mod) - UB strength (vert)
A. Squat Snatch Cluster, build to max set ( rest :10 bw reps)
B. Back Squat @ 20X1, 4 reps @ 75%RM x 5 sets rest 3 min
C1. Push press, 3-3-2-2 rest 2 min
C2. Weighted Pronated Chin-up @ 30X0,4-6 reps x 4 sets rest 2 min
D. Dumbbell Ext Rotations @ 3010, 8-10 reps x 3 sets rest :45 bw arms
Blog didn't show up for gold or grid
ReplyDeleteIs anyone else having this issue? It's showing up on both my phone and computer.
DeleteAll workouts have been posted on the Facebook page. In the meanwhile I'll try to get the issue sorted out
DeleteIt's up now, thanks.
DeleteIs the 10 sec rest btw HC and FS in the front rack position?
ReplyDeleteHey Ronny,
DeleteGlad to see your on board. That is a typo. It should just read "rest 2 min". Thanks for pointing that out
Yeah, gonna start following today after Rene Michel brought your programming back to my attention. My business partner is programmed by Mike Lee so this is a nice mix ;) So it is just HC, FS 2.1 and then rest 2 min, no rest btw. FS and HC?
DeleteGood to know ... I rested exactly 10 sec between HC and FS ;-)
DeleteBlue
ReplyDeleteResults
A) 185#, 195#, 210#, 220#, 230#
*Clean pull felt great and I might have been able to go a bit heavier towards the end.
B1) 225#x4,235#x4,240#x4,245#x4,
250#x4
B2) 115#x4,120#x4,125#x4,130#x4,
135#x4
*Tough part was the 1sec pause at the bottom of the squat. Also kept loading in par with tempo and tried to maintain an upright posture which I have trouble with from time to time.
C) as Rx'd w/10# dbx6
Gold, I assume the Bb walking lunge is having the bar on the upper back?
ReplyDeleteYes. Unless specified otherwise (ie- DB, Front rack or overhead) the bar placement will be on the upper back}
ReplyDeleteThanks, Evan.
DeleteA 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225x
ReplyDeleteB 225/6, 230/6, 235/6, 240/6, 245/4
C1 225/ for 4 sets
C2 25/5 reps x 4sets
Prowler work this afternoon.
A) 115, 125, 135, 145, 155, 165, 175, 185 (miss)
ReplyDeleteB) 205(4,4,4,5,4)
C1)165 (4 sets)
C2) 26# (8,9,8,8)
Didn't have access to a prowler in PM. Did airdyne sprints instead.
A. 185, 205, 225, 235, 245 (PR)
ReplyDeleteB1. 185, 205, 225 (6 reps), 245, 245 (4 reps)
B2. 95, 135, 155, 175, 185
Felt it more in grip than back.
C. All sets 6 reps at 10 pounds.
Tweaked my shoulder a little.
Blue
ReplyDeleteA. 135, 145, 155, 165, 175
B1. 155, 185, 205, 205, 225 (6 reps for the first 4, 4 reps for the last one)
B2. 125, 135, 145, 155, 165
C. 5-7.5
I'm glad we're working more in the hang position, mostly because I've never really practiced them. Same with controlled squats. They're both helping my technique and strength. Lastly, I think I should have done more weight on the incline trap raise. I stretched out my shoulders a lot yesterday and they felt pretty mobile. However, it was hard to find the right weights.
A. 195, 205, 215, 225/2
ReplyDeleteB1. 195/6/2, 205/6/3
B2. 135/6/2, 115/6/3
C. 5lbs
*BS felt heavy today after cleans and in combination with B2
A: 70, 80, 85, 90, 90 kg
ReplyDeleteB1: 90kg, 6,6,5,5,4
B2: 60kg, 6,6,6,4,4
C: 5lbs
Zack Imboden
ReplyDeleteGold
AM
A) 175 (Grip wasn't there, moved over the weekend)
B) 185(6) - 195(6) - 205(6) - 215(6) - 225(5)
C1) 135-155-185-205
C2) 6-6-6-6
PM
A) 125# (50ft and back) @ :16 - :17 - :17 - :16 - :16
Blue:
ReplyDeleteA. 75#, 85#, 95#, 105#, 105# (failed attempt at 110lbs).
B1. 6 at 85 , 6 at 115 , 6 at 130, 5 at 135, 5 at 140
B2. all four sets at 85# (4 for first 4 sets, 6 for last set)
C. 5lbs each arm, all sets
Blue
ReplyDeleteA. 145/175/195/205/195
B1. 175x4/195x4/205x4/215x4/225x4
B2. 95x6/115x6/115x6/125x5/125x4
C. 10x6/10x6/10x6/10x5
Kevin Ward
ReplyDelete5'7"
165lbs
BLUE
A: 165,185,205,215,225
B1: 185/6,205/6,225/5,225/5,225/4
B2: 95,115,135,135,135
C: All sets with 5lb plates