HPA-GOLD:
Build to 80-85% Mondays, tough single, clean
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30 Cleans (full squat) for time @70% of mondays tough single
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20-30 Minute Z1 Airdne, Row, Jog, etc
HPA- BLUE
10 rounds for time:
4 burpees
6 KBS 32/24kg
8 wall ball 20/14 to 10/9 ft
HPA - Power
A. Overhead Squat @ 33X1, work to tough single within 6-7 sets
B. Pronated Strict Pullups, find 1rm
C. Strict Pronated Pullups, max unbroken reps (until failure) x 3 sets rest 2 min b/t sets
D. For time: accummulate :60 of L-sit on paralletes
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10 min Z1 row (damper setting 1)
A. 240 - this is actually all time PR with or without tempo
ReplyDeleteB. bw + 90
C. 15, 6, 7
D. 3:27
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10 mins zone 1 on airdyne (no rower)
Was very please with the overhead squat as I have only recently started overhead squatting. I hit 235 for a single with no pause in the hole a few weeks ago and my wrists were killing me, today wrist felt strong and so did position. I probably didn't hold quite 3 seconds but close. Also very happy with weighted pullup as I have done no strict pulling work lately. Upper body pulling endurance terrible, but knew that going in. Fun day again, have some video I will post on the facebook page in a bit.
Just as a note for next week, Friday and Saturday training could be pushed back to Saturday Sunday as I will be out of town. Possible I could find a gym to do strength work but not sure about any mixed conditioning or gymnastics.
DeleteProbably not any oly if I train out of town either.
Delete235
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4:22 @195
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Done
Blue
ReplyDelete10:17
Power
ReplyDeleteA. 70kg
Had to skip parts B and C. my left forearm still hurts at the top of the pull up, bent row or clean :-(. Trying to train around it and voodoo flossing my arm as well. Hoping to be back at 100% soon.
D. 2 min and 10 sec.
Blue
ReplyDelete7.38