HPA GOLD:
A. Power Snatch; 1 OTM until failure- start @60%, add 10lb/set
B. BS; AMRAP(-1) @70%, rest 3m x5 sets
C. Stiff Legged DL; 8-12x5, rest 2m
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:10 Assault Bike @100%
:50 Rest
x7 Sets
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3 Sets:
AMRAP (-1) Strict hanging Leg raises
AMRAP (-1) Strict Hanging Knee raises
Rest as needed
HPA - Power
Snatch intense + FSq int + Press + Upper CP Battery
A. OHS, max
B. Front Squat, 1 rep @ 89-92% RM per min for 3 mins
C. Push Press @ 22X2, 2-2-2, 4 min - start @ weight heavy enough that you would be unable to strict press but light enough that you can control downward
D. 20 rounds for time:
2 MU's
4 HSPU
Power:
ReplyDeleteA.
B. 240#
C. 175, 185, 195
D. 15:11. Shoulders were on fire through this. All unbroken though.
Power:
ReplyDeleteA. 140#
B. 166#
C. 95, 115, 120
D. 22:42- all unbroken
A. 225#
ReplyDeleteB. 300#
C. 185, 195, 195
D. 12:27 unbroken
Gold
ReplyDeleteA. Started at 95# (160 is my snatch PR). 95/105/115/125/135/145/155 - 155# is a power snatch PR
B. 205# - 12/9/8/7/5.
C. Didn't write this down when I left the house. Will make sure to get things written down accurately from now on:-)
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Done - Note. Alternated AirDyne and rower (damper on 1). Had 3 other guys doing parts B & this with me. With only one AirDyne and one rower, had to work something out.
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Done. 12/10/9 on the leg raises, 20/16/14 on the knee raises
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ReplyDeleteGold
ReplyDeleteA. 135-235#
B. 305x9/8/8/8/8
C. 225x12x5
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done
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12/10
10/8
10/6
Power
ReplyDeleteA. 225, 245, 255, 265, 275f - 265 is 25lb PR
B. 305 - tough
C. 155, 165, 175, 185 - didn't start heavy enough so went one more set
D. 17:30 - seemed HSPU were limiter, but really taught me to use my kip more explosively
Solid day.