HPA-Gold:
A. PC. Hang Clean; 1.1x5; rest 2m (no drop b/w reps)
B. BS; build to a tough triple (not a 3RM)
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Every Other Minute For 5 Sets:
3 BS @80-85% of part B
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15 Round For Time:
2 Muscle Ups
4 BJ (30/24")
HPA- Blue
A. Hang Power Clean 3-4 reps x 4 sets, rest 2 min ( moderate load, work on efficiency of reps)
B. Back Squat 1-2 reps x 6 sets ,rest 3-4 min
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:30 KBS 32/24
:30 Airdyne
:30 Burpee
rest 7 min x 3 sets ALL OUT
HPA - Power
C&J - Bsqaut - UB strength
A. Squat Clean & Split Jerk Cluster , 1.1.1 -- work to tough set
B. Back Squat @ 20X1, work to tough 3 rep
C. Wtd Pronated chinup @ 30X1, 1 tough reps every :20 x 12 sets
D.. Push press, 1 Tough reps every 1 min x 5 sets
Blue
ReplyDeleteResults
A) 185#x3, 205#x3, 205#x3, 195#x3
*backed off the load was feeling a bit sloppy. Hip flexor are a bit sore.
B) 275#x2, 295#x2, 305#x2, 315#x1, 325#x1, 335#x1 failed
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3 Sets
-16,22,10
-16,20,11
-16,17,12
*legs were blown up from the AD.
*overall not a great training day in my opinion. Everything felt heavy today.
A 235
ReplyDeleteB 335
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Done
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8:57 did step downs
Gold
ReplyDeleteA) 245
B) 335
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Done at 285
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8:59
Blue
ReplyDeleteA. 155x4, 165x4, 175x3, 185x3
B. 275x2, 285x2, 295x2, 315x1, 325x1, 335xfailed
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15/11/14
15/10/14
14/10/12
Blue:
ReplyDeleteA. 75x4, 80x4 (remaining sets at this weight)
B. 135x2/155x2/165x2/175x2/185x1/195 failed attempt
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*shoulder is wonky. substituted KBS for T2B
10/9/11
15/8/13
15/8/13