HPA-Gold:
A. 1 Clean every 90s until failure; start @185/135, add 5-10lb per minute x2 sets (see notes)
B1. Deadlift; 5 tng; rest 20s (heavy, but no grinders)
B2. Box Jump; 5 @30/24"; rest 20s
B3. 15 Burpee AFAP; rest 3m x4 sets
Notes:
-once you fail rest 2-3 minutes, then start back up at the second to last weight you were able to hit and complete a second wave.
HPA-Blue:
A. PC. HPC. SJ; build to a tough set
B. Back Squat @20x1; 4x4; rest 2-3m
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10 Minute EMOM:
7 Toes to Bar (5 femake)
7 Burpee to 6" touch
*complete AFAP each set
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2k-3k Row @Z1
HPA - Power
Snatch - C&J - short work (Xtra rest)
A. Below knee hang squat snatch, 2-2-2-1-1 rest 2 min
B. Squat Clean thruster . thruster . split jerk, 1.1.2 --work to tough set
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EMOM for 18 minutes:
1st minute: 3 High Box jumps
2nd minute: 3-5 T&G Deadlifts (315lb/205lb)
3rd minute: 3 Wall Ball throws to Max height (30lb/20lb)
**Deadlift weight should be moderately challenging.. Not Extremely tough efforts**
Results
ReplyDeleteA) 235#
*PC felt great this morning, had to fight the urge to test it. 235# HPC is a 10# pr
B) 275#, 285#, 290#, 295#
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10 EMOM: Completed
*This got spicy fast with the T2B
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2k row: Completed
A 265,275f
ReplyDelete265,275f
B1 335
B2 done
B3 done
Blue
ReplyDeleteA) 225#
B) 275, 295, 305, 315
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10 min emom complete. Last 3 mins everything started to blend together bc t2b got slow
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Easy 2k row complete
Blue
ReplyDeleteA. 190
B. 225x4
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7 reps for first 6 min, 5 reps for the last 4. This got really bad really fast, but I wanted to keep pushing.
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Easy 3k row.
Power clean felt easy and pretty sure I PR'd my Hang Power Clean in that complex.
A. 205 completed, felt good and attempted 225, couldn't stick the top of of the HPC
ReplyDeleteB. 275, 295, 305, 305
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Completed 7mins on time, was able to finish 2 more rds in the remaining time
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Completed as Rx'd