HPA-Gold:
A. Snatch. Hang Snatch; build to a tough set (no drop b/w reps)
B. Snatch. hang snatch; 1.1x3 @80-85% A; rest as needed
C. Front Squat; 3-2-1-3-2-1; rest 3m (second wave heavier than the first)
+
For Time:
50 Front Rack Walking Lunge (in UB Sets of 10) @145/100#
*Bar starts on the floor
PM:
21-15-9:
C2B Pullups
Burpees
HPA- Blue
A. Snatch. Above knee hang snatch. OHS, build to a tough set
B. 1 Snatch OTM for 12 min, Start @ 60%, add 5#/ set
C. Back Squat @ 21X1, build to a tough set of 5
D. Barbell walking lunge 10 steps, rest 90 seconds x 5 sets
HPA - Grid
snatch(int) - Squat (mod) Ub strength vert - Acc
A. Power snatch . Hang Squat Snatch, 1,1 - work to max
B. Back Squat @ 20X1, 2 reps @ 85%RM x 7 sets rest 3 min
C. Push press, build to max
D. Wtd. Pronated chin up @ 20X0 , 1 rep every :30 for 10 minutes
Blue
ReplyDeleteResults
A) 135#,155#,175#,185# (Snatch only)
B) 60% of 200#: 120#-175# no misses, but had a couple ugly ones.
C) 225#,250#,275#
D) 185#,195#,200# (only 3 sets due to time)
*Snatch was a little off today, I was having a hard time gripping the bar today. Have a rip on my left thumb right in the crack and no tape...sigh.
*Squatting doesn't feel as strong as it has in the past.
Evan,
ReplyDeleteCan you expound on the middle ground comment you made on Saturdays post? Is that good or bad do I need to shift in one direction or the other i.e powerful or enduring?
Hey Vic,
DeleteThis is a very tricky subject with a lot of background info that goes into it so ill try by best to answer this as concisely as possible.
To start, it is not good nor bad. It is simply what it is. While training can influence how powerful/ enduring you are/ shift you from one to the other it can only be done to a certain extent. I like to think about it like this....
You start with a specific type of hardware. This is equivalent to your genetic makeup.
But, you can download software. Which is equivalent to training stimuli.
Because of this you can dictate how you genome is expressed/ shift expression one way or another. But, at the end of the day you cannot express what you dont have. To give you an example... Im an enduring athlete and competed at a high level in distance running. I can become more powerful with training, but I will NEVER be able to compete at an elite level in sprinting, olympic weightlifting etc. (bit of a tangent there, but my point is that the goal isn't to change what you are).
However, knowing what everyone in the group is is important to me. As it allows me to effectively program based on what we can call your "essence". It is also important for you as an athlete to know what you are so you can effectively pace and develop strategies to obtain your best results on workouts. Which is something we will get into details on during open prep, and when we post strategies for specific open workouts.
Hopefully that cleared up your question. If not feel free to send a follow up over. Sometimes its hard to communicate things like this through text.
Yeah that makes sense, I was curious so thanks for the feed back.
DeleteBlue
ReplyDeleteA. 245 (Clean.HangClean.FrontSquat)
B. Thruster 135-185
C. 300
D. 135/2, 145/3 (Front Rack WL)
*First day of training since last Tuesday. I had a cold for couple of day, hopefully I am over it.
**I did Cleans instead of Snatch because my right thumb bothers me a bit lately.
I don´t know why I wrote 300 but it cannot be right ... must be 270 or something.
DeleteA: up to 65kg, felt good
ReplyDeleteB: 42.5kg to 70kg = PR
C: 80, 100, 110, 115
D: 60kg back position
*everything seems to become more stable, snatching technique improved, back squat position improved, thanks coaches
A 195. Felt weak
ReplyDeleteB 165 done
C 275/3,280/2,285/1
280/3,285/2,290/1
50 front rack lunges
2:40
Pm work to follow
5:48 c2b kill me. @$@&@"$ embarrassing whatta joke!!!!!!
DeleteGold
ReplyDeleteAM
A) 185
B) 160 done
C) I went to heavy first wave
265-285-305-275-295(1)-310(f)
+
4:03
PM
5:58 C2B went downhill after first 21
Blue
ReplyDeleteA. 70
B. 70
C. 105/135/145
D. 55/75/85/95/95
Blue
ReplyDeleteA. 130
B. up to 125
C. 225
D. 135, 115, 115, 125, 135
My shoulder/neck still aren't 100%, and they felt really tight during the snatches. Prevented me from going heavier during the EMOM, even though I did 135 during the skill, failing at the hang snatch portion of the complex.
A. 135
ReplyDeleteB. 105-->155
C. 255
D. 155