HPA GOLD:
A. Slow Pull Squat Snatch; 2-2-2-1-1-1; rest 2m (3s to mid thigh)
B. BS; 2.2.2x5, rest 20s/2m
C. Wtd. Back Extension; 8-12x3, rest 2m
+
:08 second Assault Bike @100%
:52 slow spin
x5 Sets *Record max wattage/ set
+
:20 Prowler Sprint @95% (moderate load)
1:40 Rest
x5 Sets
+
15-20 Minute Z1 Row, Bike, Run
HPA - Power
A. Touch n go Squat Snatch, build to a 2 RM
B. Front Squat @ 50X1, build to a tough single
C. Standing Strict Press @ 20X0, 2-2-1-1, 2-3 min
D. For time:
15 Standing Strict Press @ 125lb/85lb
10 Bar Muscle-ups
12 Standing Strict Press @ 125lb/85lb
10 Bar Muscle-ups
9 Standing Strict Press @ 125lb/85lb
Power:
ReplyDeleteA:
B:
C: 150,155,155,160
D: 10:24. Strict press was the killer on this. Did not have to go to singles but was down to 2 and 3 rep sets by the end of each round. Bar MU were 7+3 and 8+2.
I coach on Monday and Wednesday. I get in what I can on these days.
Power:
ReplyDeleteA. 95#
B. 170#
C. 95-105-110-110
D. 14:48 *strict press were in 4's, 3's, and 2's. Bar MUs were in singles.
Power
ReplyDeleteA. 175, 185, 195 missed 2nd rep, 195, add straps 205, was all over the place but they went
B. 225, 260, 280, 300 - solid here
C. 125, 135, 145, 155 (I consider this improvement because I used no hip drive at probably 9.5 RPE, not a 10)
D. 11:32 - my bar muscle ups not so hot, only second time really doing them and first time in a tester situation. Press wasn't terrible, each round broke up into 3 sets, (7/5/3, 5/4/3, 3/3/3). Bar muscle ups were mostly sets of 2-3, hit 4 to start on first round, but also had some singles mixed in due to getting out of rhythm on the swing. Definitely have some early arm bend in my bar muscle ups.
Snatch went well, hitting 195 for a touch and go double with no straps is pretty good, I haven't hit anything touch and go with 195 with no straps so thats good. 205 with straps was all over the place on the recovery for both reps but they went, really dove under the second rep well. Front squat felt solid, happy with this, I counted to 5 in my head but in reality probably closer to 4 seconds. Also on the strict press I consider this improvement even though it matches my press during test phase, I hit 155 with hip drive and decent amount of lay back how Rippetoe teaches the old time press, I used to always press that way. Today was with zero hip drive and very little lay back, from dead stop on the shoulders. Wasn't a total grinder either, didn't have but maybe 5 pounds left but solid.
Also I am going to have to use straps on touch and go snatch style work, or anything that requires me to hold onto the hook and do multiple reps. My right thumb is really sore and it is definitely from holding the hook overhead. It got better when I didn't have to hang onto hook overhead and it got aggravated again last week. I can still do the work, it just makes it pretty sore. Going to give it some time to rest.
DeletePower:
ReplyDeleteA. 55kg
B. 85kg
C. 60x2, 65x2, 70x1, 75x1
had to skip d due to running out of time :-(