A. PC. High Hang PC. Hang Clean; 1.1.1x3; rest 2-3m (no drop)
B. BS @20x0; 3x10; rest 2-3m
C1. Incline BB Press @20x1; 4-6x4; rest 2m
C2. Snatch Grip DL @30x1; 4-6x4; rest 2m
HPA-BLUE
- Clean. Below Knee Hang Clean every 2 min for 12 min
B. Back squat @ 20X1, work to a tough set of 3
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10 min EMOM:
E: Double KB front squat 24/16kg in ea hand
O: 5-10 strict pull up
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1 min front plank every other minute for 10 min
C&J varied - c&j drop set - fsquat - pchain/core
A. Above knee hang squat clean thruster. Push Jerk . Split jerk, 1.1 -- work to tough set
B. Above knee hang squat clean thruster. Push JeSplit jerk @ 92% of part B x 3 sets rest 2 min
C. Front Squat, 3 reps @ 82%RM x 4 sets rest 3 min
D1. Banded RDLs, 20 reps x 3 sets rest 1 min
D2. Toes to bar, 15-20 unbroken reps x 3 sets rest 1 min
Traveling today and hotel is pretty limited. Dumbbells and a bench is pretty much it. So, did what I could. Will be in the same boat tomorrow, then back to normal Monday.
ReplyDeleteBlue
A. Couldn't do
B. Couldn't do
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Emom 10
E. Double dumbbell front squat, 50# each hand x 10 reps
O. 10 two arm db row (35#)
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Plank as rx'd
Power
ReplyDeleteA. 195, 215, 235
B. 215
C. 260 - moved ok
D1. Green+purple x 20 x 3
D2. 15 x 3 sets
Sluggish again today. Toes to bar need major work. Video on Facebook.