HPA-Gold:
A. PC. Clean. FS; build to a tough set
B. DL @20x0; 4x4; rest 2-3m
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2 Sets:
Max UB PS @115
Rest 20s
25 Strict HSPU FT
Rest as needed b/w sets (max 5m)
HPA-Blue
A. Front squat @ 21X1, 5 reps x 4-5 sets , rest 3 min ( target weight for working sets should be 75%RM)
B. Deadlift, work to a tough touch and go 5
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For Time:
5-4-3-2-1
Clean 75% RM
50ft sled push 200#/150
Rope Climb
HPA Power
Snatch - C&J - short work (restx2)
A. Squat snatch, 2-2-1-1 rest 2-3 min (Increase weight each set)
B. Power Clean . Push jerk, 2.2 -- work to tough set
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5 sets:
:30 Ground to overhead @ 155lb/105lb (all singles)
:30 Burpee to 24" box
rest 2 min
Blue
ReplyDeleteResults
A) Completed @225#x5 Sets (221# was the Rx'd load I just rounded up)
B) 360#
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75% Clean 1rm=200# (full squat clean)-Subbed sled push for 40 Cals on AD. (No sled)
Time-27:12, a little under the weather expended a lot of energy on the strength. Chest was a bit tight so breath was tough.
I was debating following your lead with the 40 cal Airdyne, then realized how brutal that would be.
DeleteIt was rough Johnny....lol
DeleteA front squats at 87.5kg . Four sets of five reps
ReplyDeleteDL 5tng 130 kg
Not enough time to do the metcon and my gym has no sled.
5 reps DL 140kg
PR squat clean 100kg
Blue
ReplyDeleteA. 175
B. 315
First time going more than 30-40% on either lift, and both felt great and pain free. And since we don't have a sled either, I did weighted pullups/rows, then got roped into 21-15-9 pistols and ring dips.
A 235
ReplyDeleteB 345
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26, 3:11
22, 3:57
Should have taped my thumbs!!!!!!
Gold
ReplyDeleteA) 275
B) 335
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15, 6:14
15, 9:00
Rip on thumb affected PS, and I still suck at strict hspu, they go quick
A. 225, 225, 230, 235
ReplyDeleteB. 335
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14:00
we strapped a pull sled with a harness instead of a push sled because we didn't have a push sled.
cleans#175