(UB Push/Pull CP- Specific + Muscular Endurance under fatigue (es based))
A1. PP. PJ; 2.2X5; rest 90s
A2. Wtd C2B PU; 4x5; rest 90s
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2 Minute AMRAP:
15 C2B Pullups
15 Thruster (105/75)
Rest 4m
x3 Sets
HPA- Blue
A. Snatch Balance, work to a heavy single
B. Snatch Balance 2 reps x 6 sets @ 80%, rest 2 min
C. 3-4 muscle up OTM for 10 min*
** if doing C2B work, increase volume for 10 min from last week
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10 OHS @ 30%RM
:60 FLR
rest 1 min x 5 sets
HPA - Power
LB Pull - snatch (tech) - C&J (tech) - acc
A. T&G Deadlift, build to 3rm
B.Squat snatch 1.1 every 90 seconds x 10 sets (1st 5 sets use no lighter than 55-58%RM
of squat snatch, 2nd 5 sets 60-63%RM)
C. Squat clean & Split Jerk, every 90 seconds x 7 sets (use no lighter than 65%RM)
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Double arm trap 3 raises on medium incline, 2014, 6 reps x 5 sets rest as needed
Results
ReplyDeleteA) 135# -> 235# (30# pr), granted it's been a loooong time since I tested this.
B) Not so successful @190#, missed both reps on the 1st, set 2 completed failed 2nd rep on 3rd set. Shut it down after that. It just fell apart on me...onward
C) skipped, did a lot of pull-ups yesterday and not ready to attempt mus
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5 sets (ohs 30%=75#)
-UB
-UB
-UB
-UB Ohs & :30x2
-UB Ohs & :30x2
*The FLR was tough I'm pretty sore from benching and push-ups yesterday.
A1) 195,205,210,215,225
ReplyDeleteA2) 10,10,10,10,10 all strict
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1+ 7 pullups
1+ 6 pullups
1+ 4 pullups
Gold
ReplyDeleteA1) 195, 205X4
A2) 20#(4)X5 strict
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1+11 C2B
1+5 C2B
15 C2B+10 thrusters (gymnastic grip malfunction, lost about 20-30 sec)
Blue
ReplyDeleteA. 125
B. #100 (hips have been really tight on these, I've begun to work on hip mobility with my coach)
C. Got my first muscle ups! wasn't able to string any together just yet, but once I got it down they started to come pretty naturally
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OHS #55
Those FLRs got really tough, eventually had to take quick breaks and accumulate 60secs total