A. Snatch Pull. PS. Snatch; 1.1.1x5; rest 2m (drop b/w reps)
B. BS; [3.3]-[3.3]-[3.3]-[2.2]-[2.2]; rest 20s/2-3m
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Every 90s For 5 Sets:
1 PC+ 2 HPC+ 3 S2OH
*Moderate weight. keep reps fast/ smooth.
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For Time:
10 Strict HSPU
20 Strict Pullups
20 Strict HSPU
10 Strict Pullups
*Max 30" width on HSPU
*Chin Over bar on pullups
HPA- Blue
A. Front Squat @ 21X1, 3 reps x 5 sets @ 85%, rest 3 min
B. High Hang Clean. Above knee Hang Clean. Clean, build to a tough set quickly ( drop the bar after the above knee hang clean and reset from the ground)
C. Drop To 80% of B & perform 1 complex every 2 min for 5 sets
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EMOM for 10 min
5 Strict " tough" deficit HSPU
* no strict HSPU do " tough" dumbell push press
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50 toes to bar for time
HPA - Grid
Bsquat (int) - C&J (mod) - Battery
A. Back Squat @ 20X1, build to tough set of 5 reps
B. Power Clean, build to tough rep
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For 8 minutes perform 1 power clean every :30 @ 87-90% of part A
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Power snatch . Hang Power snatch . Hang Squat snatch, 1.1.1 @ 55%-60%RM - every minute x 8 sets (when determining proper %, have in mind that this should be skill to moderate effort, with possibly a little elevated respiration depending on your aerobic ability)
Blue
ReplyDeleteA. 185x3, 195x2
B. skipped due to time
C. 155x3, 165x2
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Strict HSPU EMOM
- 3"x3, unbroken
- 2"x1, 3+2
- 1"x1, 3+1+1
- 0.5" handicap for the last 5 because I was burned out, but still did them unbroken.
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4:55 T2B
I skipped B due to a time constraint and just warmed up for C. Also, I got confused and accidentally did a Clean + Hang Clean complex. As for the HSPUs and T2B, I got burned out 1/2 way through both.
A 175,180f,180,185,190f
ReplyDeleteB 305,310,315,320,325
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185 for 5 sets
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4:51
Gold
ReplyDeleteA) 175 all sets
B) 315,325,325,335,335
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185 all sets
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8:29 , 90% of my time was on the 20 HSPU, they go quick, first set of 10 were UB