HPA GOLD:
A. Clean; build to a tough single
B. Front Squat @21x1; 4-5x5, rest 2-3m
C1. 15 Heavy Russian Swings; rest 20s
C2. Seated Box Jump Cluster; 1.1.1x3, rest 2:30 x3 sets
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For Time:
30 Muscle Ups (AMRAP UB to start)
*Post two scores: max UB and total time
HPA-BLUE
A. Back squat, work to a tough set of 3
B. Drop to 90% of A for 3 reps x 3 sets, rest 3 min
C. Power clean, work to a max
D. 10 min AMRAP:
5 burpee muscle ups
40 double under
HPA - Power
A. Above knne hang Squat snatch . Below knee Hang Squat Snatch, 1.1 - work to tough set without dropping bar
B. Squat Clean . Front Squat . Split jerk, work to tough set
C. Squat Clean . Front Squat . Split jerk, @ about 70% of part B every :60 x 6 sets
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8 sets ALL OUT effort:
Row 150m
rest 2m30
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10 min recovery row
Was just able to get in A and B today on Blue. Been the busiest week in a long time. Anniversary, birthdays, family in from out of town. Looking forward to back to normal next week.
ReplyDeleteA. 270 (think this is a new 3rm or)
B. 3x3 @ 240
Power
ReplyDeleteA. 145, 165, 185, 195f, 195f - just didn't have it today
B. 225, 245, 265 - jerk was ugly
C. 185 - easy work, could have done on shorter rest no problem
Airdyne Sprints for max cals
20 seconds x 18, 17, 17, 15, rest 3:00
10 seconds x 8, 9, rest 3:00
Had to train earlier than would have liked today due to having to travel here in a bit and that may have affected me today, who know just didn't really have it. Hit 195 for a triple in complex last week and 205 touch and go for a double earlier this week but just didn't have 195 today, strap came undone on first try and second try I lost it behind. Cleans felt heavy and slow off the floor but thats not been uncommon here lately. Battery work was easy, could have done on much shorter rest at that weight. Airdyne sprints suck but feel like I'm improving at them.
Power:
ReplyDeleteA: 55kg
B: 65kg but all sets felt heavy, legs were empty
C: @45kg
rowing: 27.4/26.9/27.0/27.9/27.4/28.7/28.6/28.1