HPA-GOLD:
A. PC & PJ; 1.1 x6; rest 10s/2m
B. Sumo Deadlift; 2x4; rest 2-3m
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12 Minute AMRAP:
60 Bar Facing Burpee
30 Deadlifts @200/140
10 Muscle Ups
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15-20 Minute Z1 AD or Row
HPA- BlueA. Power Clean + Push Jerk Cluster 1.1.1 work to a tough set ( drop each rep)B. Back Squat, work to a tough set of 4 +15 min AMRAP:15-15-15-15-15...Wall Ball 20#/14#1-2-3-4-5-6...Burpee Muscle up
HPA - Power
Snatch - Fsquat - Clean battery
A. Power Snatch, 2-2-2-1-1-1 rest 2 min
B. Front Squat, work to tough set of 3 reps
C. Power Clean & Push Jerk cluster, 1.1 -- work to tough set
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5 sets @ high effort
7 Hang squat Clean thrusters @ 135lb/95lb
7 bar facing burpees
rest :90 b/t sets
Blue
ReplyDeleteResults
A) 185#, 205#, 225#
*glad to finish @225# based on how I'm feeling still a little sore from this weeks work.
B) 300#x4 reps
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6rds+1 Wall Ball
*Was real patient on the burpee mu's, simply because I've been struggling with mu's. Mu's did feel a little better today.
*all rds of wall balls were UB
Blue
ReplyDeleteTook Wed and Thurs off to heal up some joint/tendinitis issues... it's a b!tch getting older. But felt refreshed today!
A) finished at 225# but missed 2nd push jerk. 225# is my 1RM PJ so felt good about the complex
B) 325#x4. fresh legs
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7 rounds + 15WB + 1 burpee MU
120 wall balls, 29 burp MU
GOLD
ReplyDeletePC/PJ 165-175-185-195-205-205
SDL 295
1+14 burpees
Blue
ReplyDeleteA. 185
B. 255
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Did wallballs and chest-to-bar instead
Gold
ReplyDeleteA) 185x2, 195x4
B) 315, 335x3
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1+1 BFB
A. 225, wasn't feeling good here. Push jerk just felt off.
ReplyDeleteB. 305, first time heavy squatting. felt good to break 300 again.
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5 rds + 15 wall balls