A1. PP Cluster; 2.2.2 x4; rest 90s (drop to block and reset b/w clusters)
A2. Wtd. C2B Pullup; 6x4; rest 90s
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5-6 Sets:
15 UB PS (75/50)
45 DU's
Rest 90-120s
HPA- Blue A. Snatch Balance 2 reps OTM for 10 min, start @ 70% RM, add if possible B. 2-3 Muscle ups OTM for 10 min * * scale for C2B pull ups if muscle ups are not doable +
18,15,12,9,6,3
Toes to bar
Power Snatch (95/65)
HPA - Power
LB Pull - snatch (tech) - C&J (tech) - acc
A. Cluster Deadlift, 1.1.1, build to tough set (rest :10 bw cliusters)
B. Romanian Deadlifts @ 2111, 6 reps x 4 sets rest 2 min
C.Hang Squat Snatch . 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)
D. High Hang Squat clean . Squat clean. Split Jerk, 1.1.1 every 90 seconds x 7 sets (use no lighter than 60%RM) (drop High hang squat clean from shoulders before performing squat clean from floor)
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Lateral Dumbell raises @ 2020, 10 reps x 4 sets rest as needed
HPA - Power
LB Pull - snatch (tech) - C&J (tech) - acc
A. Cluster Deadlift, 1.1.1, build to tough set (rest :10 bw cliusters)
B. Romanian Deadlifts @ 2111, 6 reps x 4 sets rest 2 min
C.Hang Squat Snatch . 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)
D. High Hang Squat clean . Squat clean. Split Jerk, 1.1.1 every 90 seconds x 7 sets (use no lighter than 60%RM) (drop High hang squat clean from shoulders before performing squat clean from floor)
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Lateral Dumbell raises @ 2020, 10 reps x 4 sets rest as needed
Results
ReplyDeleteA) 1st 5min 135#->185# & Last 5min @185#
B) 5 Butterfly C2B OTM for 10-no missed reps. Right hand isn't ready just yet.
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13:06, breathing was ok, but had major grip and forearm fatigue. T2B were crap because of it and really slowed me down. Grip probably was shot from doing C2B. Oh well....Onward!!!
A1) 185 for all
ReplyDeleteA2) 10 for all strict.
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1:06,0:56,0:56,0:56,0:54,0:55
A1) 185 all 4
ReplyDeleteA2) 10#, 15#, 20#X2 all felt easy, wish the vest could hold more, did butterfly
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1:05, 1:07, 1:05, 1:25, 1:45
Grip was a major factor, still did all PS UB though
Blue
ReplyDeleteA. #95, for some reason just couldn't handle the jump to 70%, hips were extremely tight and was having trouble at the bottom
B. worked on muscle up skill development
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12:43