Wednesday March 4, 2015-

HPA GOLD:
A. Deficit Deadlift; 2-2-2-2; rest 3m (4" deficit, nothing too heavy)
+
6 Sets @85%
12 Wall Ball
10 Burpee BJ @24"
8 C2B Pullups
Rest = work
(sets 2/4/6 in reverse order)
+
3k Row @80-85% (18-20 SPM, focus on taking long powerful strokes)

HPA-BLUE

5 sets @ high effort;

30 sec Thrusters @ 75/45#

30 sec rest

30 sec Double Unders

30 sec rest

30 sec Wall Balls - 20/14 to 10 /9ft

30 sec rest

30 sec Double Unders

30 sec rest

HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 3 reps
B. Power snatch . Below knee hang squat snatch . Snatch balance, 1.1.1 -- work to tough set
+
Thruster . Push Jerk . Split jerk, 1.1.1 @ 225lb/155lb every minute x 7 sets
into ...Thruster . Push Jerk . Split jerk, 1.1.1 @ 205lb/145lb every :45 x 6 sets
into ..
Squat Clean & split jerk, 1 tough rep @ 185lb/135lb every :30 x 5 sets
*If you need to scale up or down, look for first weight to about 72-75% 1 rep Thruster, then drop off about 10% each set below**