HPA GOLD:
A. Power Clean. Clean; 1.1x5, rest 10s/2m
B. FS; 3-2-1-3-2-1; rest 2-3m
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EMOM for 15 Min:
1st: 2 tough CGBP
2nd: 2 tough WPU
3rd: rest
PM
9-6-3:
Power Snatch @135
Parallete HSPU
(Rest 3-5m)
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4-3-2-1:
Legless rope climb
*40m Grinding sled push b/w each rung (20m out and back)
HPA - Power
A. Squat Snatch, work to tough single
B. Power Clean & Split jerk,1.1 work to tough single
C. Power Clean & Split Jerk, 1 rep every :90-2min @ 85% of Part B x 5 sets
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Row 500m for time **dont hold back**
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10 min recovery row
I have a competition this weekend. Superfit Charlotte Team. No posts from me for a few days.
ReplyDeleteGold
ReplyDeleteOnly able to do AM session today. Had some prior commitments that kept me from doubling up.
A. 175/185/190/195/200 - 200 Ties a PC PR for me. Felt good on the PC but felt like my core was collapsing more than usual on the cleans.
B. 220/230/240(PR)/225/235(failed 2nd)/235 - 240 is a 5# PR, but still felt weak through the core here. Not sure what was going on. Worst feeling PRs ever.
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Done
CGBP - 145...had no spotter, so didn't go that heavy
WPU - 15/20/25/30/30 - felt good on these. 1rm WPU was 37.5 last time I attempted, so feel like I've made some strides.
Gold
ReplyDeleteA. 225,235,245,245,245.
B. 3x245,2x265,1x285. 3x255 1x275. Cut it here as didn't have pop.
C. don't really have the means for heavy bench and WPU while on vacation, so did some HSPU and AD work.
PM
UB volume session
A 165
ReplyDeleteB. 205
C. 175
1:34 - damper was on 10 might be faster if it was lower
- everything felt heavy today
Power
ReplyDeleteA. 195, 215, 225, 235f, 235f - no misses up to 225 so that is good
B. 225, 245, 265 - last one gave a little squash but still power
C. 225 - every 90, easy work
rest 30 mins or so driving home from STRONG GYM then did another warmup to get ready for test
60 seconds max cals airdyne - 42 cals
Did 37 cals on 4/7 so even though 5 cals doesn't seem like much that is roughly 15% improvement, i'll take it. Bad part is I feel like I could do 30 cals in 30 seconds because of the training I have done in the 15-25 second range lately. My RPMs dropped way down the last 15-20 seconds. Breathing was not near as hard on me as when I tested on 4/7 and I recovered much faster breathing wise but could barely walk up the stairs to let my dogs out and legs almost collapsed coming back down to bike for recovery ride.
30 mins recovery ride on airdyne
Took epsom salt bath on saturday, hit airdyne for 30 mins recovery yesterday and I believe that showed today. Joints and muscles were not near as achey, and felt stronger, so decided to up recovery portion from 10 mins to 30 today. Also finally getting over sinus infection, still have 5 days of antibiotics left though. Will likely do fran tomorrow as I didn't test it a while back due to competition and I will not be able to set up 3 bars or do bar muscle ups so no need to really even try the OC throwdown test unless I could do those things. Will likely finish the rest of this cycle then will have just a few days before I go on vacation for a week. I am sure I will get a few things done on vacation and resort gym but won't count on much, will try to do some active everyday though like long hike to mayan ruins, snorkeling, paddle boarding, kayaking, on the resort with maybe a little gym work. Then I will skip ahead and just pick up with the programming for that week.
GOLD
ReplyDeleteA. 225,245,265,275,300
B. 275,295,315,295,315,345
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CGBP-255,265,265,285,295,305
WPU-70,80,90,100,110,120
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3:30
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4:23