A. PS. Sn; 1.1 OTM until failure- start moderate & add 5-10lb/set
B. FS; 3 reps every 90s x6-8 sets @65-75% FS max (speed focus)
+
5 Sets:
3 Moderate Tng DL
10 Strict HSPU AFAP
2:00 Airdyne @85%
Rest 2-3m b/w sets
*Add Deficit if HSPU are easy
HPA- Blue
A. Power Clean. Hang Clean. Split Jerk 1.1.1 x 5 sets, rest 2-3 min ( add weight per set, all moderate weight)
B. Deadlift, work to a tough double quickly
+“
Fran”
21,15,9
Thruster 95/65#
Pull up
* Go hard, video if possible post to blog
HPA - Power
Snatch - Fsquat - Clean battery
A. High hang Squat Snatch, work to single
B. Front Squat, work to tough set of 3 reps
C. Power Clean & split jerk cluster, 1.1.1 -- work to tough set
+
4 min AMRAP:
C&J @ 70%RM
rest 6 min x 2 sets
A. Power Clean. Hang Clean. Split Jerk 1.1.1 x 5 sets, rest 2-3 min ( add weight per set, all moderate weight)
B. Deadlift, work to a tough double quickly
+“
Fran”
21,15,9
Thruster 95/65#
Pull up
* Go hard, video if possible post to blog
HPA - Power
Snatch - Fsquat - Clean battery
A. High hang Squat Snatch, work to single
B. Front Squat, work to tough set of 3 reps
C. Power Clean & split jerk cluster, 1.1.1 -- work to tough set
+
4 min AMRAP:
C&J @ 70%RM
rest 6 min x 2 sets
Tng DL 150, failed 160
ReplyDeletePushed for time so didnt attempt DL again
Fran
3.24, personal best.
https://www.youtube.com/watch?v=ivCYsRhev-g
DeleteResults
ReplyDeleteA) 185#,205,225#,235#,245#
B) 385#
+
4:58 (1:02 slower than my pr) wasn't feeling great most of the day. I was hoping that sleeping in would help but it didn't. Felt horrible during this and ran out of gas almost instantly. I should've skipped as I originally planned to do.
Gold
ReplyDeleteA) 135-195 by 5#s failed 200# on snatch
B) 235 for 8 sets
+
DL at 315
Hspu
1- 10 UB
2- 5+2+1+2
3- 10 UB
4- 8+2
5- 6+1+1+1+1
A) 165, 185, 205, 215, 225
ReplyDeleteB) 405x2 (405 was former 1RM)
+
Fran - 2:36
First time going completely UB and butterfly most of the pull-ups. Felt good. Even still, I think I must have miscounted reps somewhere bc that's a 0:40 PR