HPA-Gold:
A. Power Snatch. Hang Snatch; 1.1 x5-6 sets; rest 2m (no drop b/w reps)
B. BS; [2.2]x5; rest 10-20s/ 2-3m
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5 Rounds For Time:
5 Power Clean @75% 1RM
6 Muscle Up
7 Kipping HSPU
*Fraction reps such that you can chip away here at a steady pace.
HPA- Blue
A. Front Squat @ 21X1, work to a tough single for the day
B. Drop to 80% of A, do 3x3 @ 80% , rest 3 min
C. Above knee hang clean 3 reps OTM for 10 min , start @ 65%1RM, add if possible
D. 50 strict HSPU for time
Scale to Dumbell Push Press (50/35)
HPA - Grid
Back Squat (int) - C&J Mod - Battery
A. Back Squat @ 20X1, build to tough set of 4 reps
B. T&G Power Clean, build to tough 3 rep
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8 min AMRAP:
[3 rep T&G Power Clean], max sets @ 90% of part B
Mornin Peeps!!!
ReplyDeleteBlue
Results
A) 285# (failed 300#x2), 295# is 1rm
*285# felt good so went after it.
B) Completed at 236# (80% of 295#)
*I need this strength work so I used my 1rm instead of 285#.
C) 170#->190# (4 min @195#)
*Failed the 10th min so finished on the 11th min.
*all reps were TnG except last 2 min then singles.
D) 6:00 w/55# DB-No 50#'s, did scaled version. The have some pain in the pad of my right hand. Not ready for that type of push off the hand yet. At least with the DB I can shift the load in my hand.
Gold
ReplyDeleteA) 185 all sets
B) 335 all sets
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14:49
PC @ 195 all singles
MU were broken up 4-2 or 3-3 each round
HSPU all UB
was surprised how out of breath I got during this workout, MU didn't feel as good as they usually are
A 170,175,180,185,190f
ReplyDeleteB 320,325,330,335f,335f
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14:21
Did strict hspu
Did 4 mu a round
205 PC
DeleteBlue
ReplyDeleteA. 255
B. 205
C. 145
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11:58
bro, you did 155 for C.
DeleteMy bad.
DeleteBlue
ReplyDeleteA. 225
B. 185
C. 135x5, 145x4, 155x1
D. 10:45
Hang cleans felt smooth and did them all unbroken. The HSPUs, not so much. Pissed I didn't finish under 10.
Blue:
ReplyDeleteA.155 (PR of +15 lbs from a couple of months ago)
B. 125
C. 75lbs, then 85lbs for last two sets
D. 50 kipping HSPU 9:34