HPA GOLD:
A. Clean. Hang Clean; 1.1x5; rest 2m (no drop)
B. BS @21x1; 5 reps x6 sets (all tough sets. no grinders)
C. Incline Bench Press @31x1; 8-10x3, rest 90s
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EMOM For 10 Min:
1st: 2 moderate Deadlifts (reset b/w reps)
2nd: 30 second max rep DU's
HPA-BLUE
A. High Hang Clean. Above knee hang Clean 1.1 every 2 min until a tough set
B. Back squat @ 20X1, work to a tough set of 5
C. Chest supported Barbell row @ 2020, 8-10 reps x 3 sets,r est 1 min
D. :10-:20 L sit from pull up bar every minute for 10 min
HPA - Power
C&J varied - c&j drop set - fsquat - pchain/core
A. Squat Clean & Split jerk, work to tough set
B. Squat Clean & Split Jerk, 1 rep every 2 min @ 90% of part B x 3 sets
C. Front Squat, 5 tough reps above 70%RM x 4 sets rest 3 min
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EMOM for 10 minutes
1st minute: 6-8 GH raises @ 20X0 (all the way down to full hip flexion)
2nd minute: 10 toes to bar
A. 255, 265, 275
ReplyDeleteB. 250
C. 225, 235, 245, 255 - read this as we could go heavier if we wanted
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10 mins
1st min: 8 valslide leg curl/hip thrust (no GHR at home, on my wish list)
2nd min: 10 unbroken each set
Pretty happy with clean and jerk as I suck at jerks, haven't done much of them lately, or full cleans. Have video that will post later. Headed out of town and will not have access or time to train Saturday so will have to do that workout Sunday or more likely Monday.
A - 90kg hang clean complex
ReplyDeleteB - worked up to a 130kg squat for 5. Really happy with this
C - 40 kg bent over row
A 255
ReplyDeleteB 290 for all
C no incline
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Done
Blue
ReplyDeleteA. 95/115/135/155/160(f) - Tried to focus on keeping shoulder behind bar, being fast under the bar.
B. 170/190/215 - Added another 5 pounds from the beginning of the week.
C. 95/100/105 - Did 12, 12, and 10 reps
D. Completed. First 3 rounds as Rx'd. Next 4 rounds did the L-sit with one leg extended, one leg in tuck. Last 3 rounds did a knee raise and extended legs out as far as possible (so thighs parallel to ground, shins/toes past perpendicular to ground pointing out in front of me). I think I have a weak core:-)
Power:
ReplyDeleteA. 80 kg :-(
B. 72kg
C. 72kg all 4 sets, man I need to get stronger as these were quite tough
no emom, ran out of time. No training for a week, little family holiday :-)