HPA-Gold:
A. Snatch; 1 rep OTM until failure- start @155, add 5-10lb per minute.
B. Back Squat; tough double in no more than 5 sets.
C. Front Squat @10x0; 6x4; rest 90-120s (wt @65-75%)
+
21-15-9-6-3:
Burpee BJ (30")
C2B Pullups
HPA- Blue
Snatch Intense + Back squat + Upper pull/Push volume
A.Snatch. Below Knee Hang snatch. OHS, work to a tough set
B.Back squat @ 21X1, 2 reps x 6 sets, rest 3-4 min
+
For Time:
5 wall walk
50 Double Under x 4 sets
10 burpee muscle up
50 Double under x 4 sets
5 wall walk
HPA - Power
HPA - Power
C&J int - Bsquat int - Ring MU battery
A. Power clean & Push Jerk, build to 1rm
B. Power clean & push jerk, 15 reps for time @ 90%RM
C. Back Squat @ 20X1, build to tough set of 4 within 5-6 sets
+
For time:
unbroken ladder Ring Muscle ups
7-6-5-4-3-2-1
Greeting from Michigan
ReplyDeleteBlue
Results
A) 155#, failed @175# hang snatch on 2 attempts
*feeling a bit off,probably due to traveling.
B) 275#, 285#, 290#, 295#x3 sets
+
13:49
*struggled a bit with the Burpee mus's had 2 missed mu's and was the slowest part. Everything else was steady.
*it was pretty cold in the competitive athlete side of this gym. Never really felt warm and my feet were pretty numb...lol. Pretty tough breathing in this cold of weather.
A 215
ReplyDeleteB 345
C 225
+
10:20 did step downs
While Vic freezes to death up north, Naples was 83 today
ReplyDeleteBlue
Results:
A) 185#. Very pleased with this. That's a PR from the hang in the middle of a complex
B) 275, 295, 295, 305, 305, 315
+
11:39. Felt pretty good
Gold
ReplyDeleteA) 215 PR
B) 355
C) 235
+
11:58
Blue
ReplyDeleteplayed a pickup soccer game in the morning so I was feeling pretty beat. hips were tight for the snatches and squats, feet were blistered so I passed on the DUs.
A. 135
B. 255, 265, 275, 285, 295, 305 working weight would've been 305-310 if I was fresh)
+
didn't keep time. I did 4 sets of 5 wall walks, then the 10 MUs, then another 4 sets of 5 wall walks. rested 2min in between wall walk sets. worked on stringing together MUs because thats still a struggle for me, hit 1x3, 1x2, 5x1.
Blue
ReplyDeleteA. 145
B. 225
Slowing getting my back squat numbers back up after hurting my back. Everything felt good. Then slipped the metcon and did one with my friend instead.