Friday March 13, 2015-

HPA GOLD:
A. Snatch; build to a moderate single (80-85% 1RM)
B. Clean & Jerk; build to a moderate single (80-85% 1RM)
C. BS; 3-5 x3; rest 2-3m
+
10-15 Minute Open Prep
+
5 Sets:
:60 Airdyne @85%
:60 Airdyne @50%

HPA-Blue 
A. Below Knee hang snatch. OHS, work to a tough set 
B. Power Clean. Push Jerk 1.1 x 5 sets, rest 2 min all moderate weight
C. Back squat 1 fast rep every other minute for 10 min @ 90-92
D. 10-15 min easy Open 15.3 prep
E. 10 sets airbike:
30 seconds @ 85-90%/ 30 seconds @ 50%

HPA - Power 
Snatch - Clean - push press/ jerk - cyclical
A. Squat Snatch, 1 rep x 5 sets rest 2 -- (try for all sets over 85% of previous PR)
B. Power Clean to Push Jerk , 1 rep -- no pause no redip from power
clean to push jerk -- work to tough set
C. Open Prep for 10 min ONLY -- mess around and just see how diff weights
and combos feel preceeding one another. DO NOT TAX YOURSELF DOING SO.
Purely strategy sets
+
12 sets:
Row :30 @ 85%
Row :30 @ 50%