HPA GOLD:
7 Minute AMRAP @ 85-90%
1k Row
12 Burpee over rower
14 Toes to bar
Rest 7m x2 Sets
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6 Minute AMRAP @ 85-90%
1k Row
100m Farmer Carry @24/16kg per arm
16 alt step ups @24"
Rest 6m x2 Sets
HPA - Power
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch Cluster, 1.1 @ 75%RM x 9 sets rest 1 min (rest :10 b/t clusters)
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A. Bench Press, work to tough set of 4 reps
B. Bench Press, 4 reps @ 91% of part A x 3 sets rest 2 min
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EMOM for 7 minutes:
(1 Ring Muscle up + Ring Dips) x 4 reps
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rest 5 min
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14 min EMOM:
1st min: Toes to bar . Pullup . CTB, 5.4.3
2nd min: Push press . Push jerk @ 175lb, 2.2 (take from floor)
Loaded up my truck and went to the field to do this my clock/phone died 5 mins in. So I did 3 rounds.
ReplyDeleteSince no blue posted + travelingtook a rest day. Ready to go on Monday with some extra r&r
ReplyDeletePower
ReplyDelete160 - felt fast under bar and form felt good, catch position felt strong
A. 235 - solid set
B. 215 for all
EMOM for 7 minutes (I think I was slow on brain power today so here is what I thin happened)
5, 5, 4, 4, 3, 3, 2+1
rest 5 mins
1st min: 5.4.3 x 4 sets, 4.3.2 x 3 sets
2nd min: done -
Snatch and bench press went very well. Lost brain power by muscle ups. I filmed first two sets and was not aware I did 5 reps until after I finished and watched video so who knows how many sets I did 5 on, but pretty sure I only did 3 on the last three sets, had to do dips pretty strict cause if I kipped too much I hit my head on ceiling. Also hit the wall on last set and just could not finish last set of 3 unbroken. Got video of complex on alternating emom, had trouble with transitions between movements but I think toes to bar looked better but still alot of improvement to be made. Hitting the wall on muscle ups spilled over into this complex and had to knock last three sets down to 4.3.2. Push press/push jerk was tough but not a complete killer. Really tough emom today, can definitely tell volume is building. Will have to take a couple of days off due to having to travel for an interview. Back at it thursday.