HPA GOLD:
A. Snatch + Hang Snatch; 1 complex every other min for 10 Min (no drop b/w reps)
B. Front Squat; @21x1; 5 reps x6 sets rest 2-3m (all tough set, but no grinders)
C. Chest Supported BB Row @21x1; 8-10x3, rest 90s (sub for pendlay row if no bench)
+
20 Minutes @low effort
100ft SA Farmer Carry/arm (@24-32kg)
2 Mile Airdyne
100ft Forward/ reverse bear crawl
HPA-BLUE
A. Snatch. OHS, 1.1 every 90 seconds x 10 sets, start moderate, add 5-10#/ set
B. Back squat @ 20X1, work to a tough set of 5
C. Strict pronated pull up 8-10 reps,rest 90 seconds x 4 sets
D1. GH raise 4-6 reps, rest 1 min
D2. Front plank 1 min , rest 1 min x 5 sets
HPA - Power
Snatch varied - snatch drop set - squat varied - core/pchain
A. Squat Snatch, build to tough 1 rep
B. Squat Snatch, 1 rep @ 90% of part A x 3 sets rest 1m30 -2min
C. Back Squat @ 20X1, 5 reps @ 70%RM x 4 sets rest 3 min
D1. Romainian Deadlifts @ 2111, 8-12 reps @ part B x 4 sets rest 1 min
D2. Strict Anchored sit ups, 20 reps x 4 sets rest 1 min
A 185 for all
ReplyDeleteB 245
C 25
+
Done
A. 185, 205, 215, 225f
ReplyDeleteB. 195f, 195, 195f, 195x1x2 sets
C. 250x5x4 sets - no belt
D1. 185x8, 205x8, 225x8x2 sets
D2. bw x 20 x 4 sets (realize these were maybe supposed to be weighted, no super easy but not real hard either, next time).
Snatch went a little retarded after missing 225. Got some video, any suggestions welcome. Snatch has been very inconsistent lately.
Blue
ReplyDeleteA. 95/105/110/115/120/125/130/135/140/145 - No missed. 145 is about 90% of my 1RM, so felt pretty decent about this.
B. 175/210 - +15 lbs from last Friday. Took Mr. Binford's challenge and added some weight. Last rep or two here were a bit of a grind.
C. 8/7/3.5/3 - Knew that 8 on each set probably wasn't going to happen. Would love to get to a place where I can do 4x8.
D1 & D2. Done.
Power:
ReplyDeleteA. 65kg
B. 58,5kg
C. 80kg
D. 58,5kg again
Not happy with the results... Snatch is very inconsistent, prob. because of not practising much before and not having trained a while due to injury