HPA GOLD:
A. PS. Hang Snatch; 1.1x5; rest 2m (no drop)
B. Clean & Jerk; 1 OTM for 10 Min @75-80%
C. Back Squat; 3 reps x6 sets (heavier than monday)
D. Stiff Legged DL; 6 reps x4 sets; rest 2m
HPA-BLUE
A.Power Snatch. OHS 1.1 x 5 sets, rest 2 min
B.Power Clean. Clean. Split Jerk 1.1.1 every 90 seconds for 9 sets ( all moderate weight)
C.Back squat @ 20X1, work to a tough set of 5
D. GH raise @ 2020 4-6 repsx 5 sets , rest 1 min
HPA - Power
A. Bench Press, 1rm
B. Bench Press, max unbroken reps @ 85% & 75%RM w/ 3 min b/t sets
C. Deadlift, 1rm
+
For time:
500m Row
+
10 min EZ cool down on bike
Blue
ReplyDeleteResults
A) 155#,155#,155#,165#,165#
B) 5 Sets @195# & 4 Sets @200#
C) 185#,225#,250#
*Focused maintaining an upright posture and minimize core collapse. Which I've been struggling with recently.
D) Completed w/20#
*Felt good today was well rested. My academy schedule has really limited my ability to train like I want to.
A. 265
ReplyDeleteB. 225x4, 195x7
C. 495
+
1:32
+
Ran out of time
Actually found a small crossfit in the town where I had an interview today. The owner was nice enough to let me come in and train even thought they don't offer regular classes on Fridays. I was happy with training today, literally haven't bench presses in a year so was happy with 265 cause I don't think I was hitting that when I benched before. The most I have pulled in the past two years is 500, definitely could of pulled 500-505 today but 495 was grinder enough and he only had bumpers so it's all that would fit on the bar. Hit a wall at the 300 meter mark on row and slowed significantly, first time rowing 500 for time. Good day for training on the road.
A 195 for all
ReplyDeleteB 220 for all
C 335 for all
D 255 for all
C. 265#
ReplyDelete+
1:54
Blue
ReplyDeleteA. 130/135/140/145/145 - these felt good. Power snatch the limiter obviously. Felt really solid on the OHS.
B. 145 for all 9 sets. Nice moderate weight ( 72% of PC 1 rm)
C. 165#/195# - tougher than I was expecting. Have never really squatted at the end of a workout. Different feel. Also first time tempo squatting in probably close to a year. Forgot how much harder it is to get out of the hole. Felt myself not keeping my chest up well on the last rep or two at 195#
D. Subbed hip bridge roll outs for ghr. Need to pick up a PVC pipe to finish off my homemad ghd. Will be good to go on those this upcoming week.
Video if each movement posted to fb page
Power:
ReplyDeleteA. 115kg :-(
B. 97,5kg x3 - 86kg x5
C. 180kg :-(
+
1.32
Very unhappy with the BP and DL, my strength levels dropped considerably after not training for 2 months...