HPA GOLD:
A. Power Snatch; 3.3.3x3, rest 10s/2m
+
Every 2:30 x10-12 sets:
2 Front Squats (heavy, no grind)
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4 Sets:
1 Legless Rope Climbs
10-15 UB C2B Pullup
200m Run @75%
Rest 2m
HPA-BLUE
A. Snatch Cluster 1.1.1 x 5 sets, rest 2min /:10 seconds between
B. Back Squat @ 20X1, 3 reps x 3 sets, rest 3 min
C. AMRAP unbroken strict C2B pull up , rest 3 min x 3 sets
D. 400m farmers carry for time 32/24 kg in each hand
HPA- Power
Snatch varied - snatch drop set - squat varied - core/pchain
A. Squat Snatch, 1 rep every 2 min @ 86%RM x 7 sets
B. Back Squat @ 20X1, 1 reps @ 90-92%RM x 7 sets rest 2 min -- include effort in notes
C. Good morning @ 3010, 8 reps x 4 sets rest 1m30-2min
D. For time: Accumulate 8 minutes of front bridge
What is Snatch "Cluster"?
ReplyDelete1.1.1 cluster = 3 singles with 10s rest b/w them (specified 10s b/w reps), then rest 2m and perform 5 sets as Rx'ed
ReplyDelete4 sets done
ReplyDeleteA disgustingly humid day here in north Alabama, especially in the un-airconditioned garage.
ReplyDeleteBlue
A. 125/130/135/140(failed 2nd rep, got 3rd)/140(failed 2nd and 3rd). Feeling better and faster on snatches since I started working them w/no feet movement to work on chasing the bar forward. Feel like I'm getting on my toes less than I was. Will get video soon.
B. 240/245/245(failed 2nd and 3rd rep)
C. 3/3/2 - weak
D. 4:51 (I think...it could've been 3:51, but that seems fast...penalty I pay for not setting a timer and using a clock)
Power
ReplyDeleteA. 185 - easy, all sets solid, overhead position very solid
B. 325 (92%) - heavy but not a grinder controlled tempo well
C. 135x8, 155x8x3 sets - haven't done goodmornings in a long time and tempo made them tough so didn't push it
EMOM 8 mins
1st min: GHR x 10, 10, 8, 8
2nd min: GHD situp x 12, 12, 10, 10
Also worked in 5 sets of 3 on bar muscle ups throughout workout, nothing that would cause much fatigue just full rest skill work. I trained at STRONG Gym again and wanted to get some skill work in on the bar muscle ups since I can't do it at home. Figured out my kip on them and last two sets pretty solid. Also wanted to do GHR and GHD situps since I can't do them at home. I know this added to volume and this week since to be a lower volume week but wanted to get in things I can't do at home.