Monday May 11, 2015-

HPA GOLD:
A. Muscle Snatch. PS. Snatch; 1.1.1x3-5 sets; rest 10s/2m (perfect form on MS)
B. BS @31x1; 6-4-2-6-4-2; rest 2-3m (second wave heavier. no grinded reps)
+
10 Rounds for Time:
1 Legless Rope Climb
200ft Run (100ft out & back)

Note:
-Quick polling on how many HPA Gold followers plan on doing murph this year . If the demand is high I will program it for  memorial days training to accommodate. 

HPA-BLUE

1. Snatch 1.1 x 5 sets, rest 2 min
2. Back Squat @ 20X1, work to a tough set 2
3. Back squat @ 20X1, drop to 95% of B for 2 reps x 3 sets, rest 3 min
4. AMRAP unbroken C2B pull up in 1 set, rest 3 min x 3 sets
5. High/ Low KB carry 100ft x 6 sets 53/35# ea hand , rest 1 min ( switch hands every 100 ft)

HPA - power 
Snatch varied - snatch drop set - squat varied - core/pchain
A. High Hang Squat Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 ,work to tough set (without dropping b/t reps)
B. High Hang Squat Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 ,@ 90% of part A x 3 sets rest 1m30
C. Back Squat @ 20X1, 2 reps @ 87%RM x 4 sets rest 3 min -- include effort in notes 
D1. Single leg Stability ball leg curls, 10 reps/leg x 3 sets rest :20
D2. RDLs, 15 unbroken reps @ 135lb/95lb x 3 sets rest :45
D3. Front Bridge, Accumulate 2 minutes (unbroken is a plus) x 3 sets rest :45