HPA GOLD:
A. Clean Pull. Hang Clean; 1.1x5; rest 2m (start mod and build)
B. Front Squat; 2-3x6, rest 2-3m
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5 Minute AMRAP:
3 UB Hang Power Snatch @70%
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For Time:
30 parallete HSPU
PM
5 Sets:
AMRAP(-1) Strict Ring Muscle Up
40m Grinding Sled Push (20 out/back)
Rest 2m
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EMOM for 15 Min:
1st: 3 tough CGBP
2nd: 3 tough WPU
3rd: Rest
HPA - Power
A. T&G Squat Snatch, work to tough triple
B. Below knee hang squat clean . Squat Clean . Split jerk,1.1.1 work to tough set (drop 1st squat clean from shoulders and reset)
C. Below knee hang squat clean . Squat Clean . Split jerk,1.1.1 @ 80% of part B every :90 x 5 sets
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6 sets ALL OUT effort:
Row 200m
rest 3min
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10 min recovery row
Gold
ReplyDeleteSo this has been a transition week for me to Gold. Not sure if I'll have time for every 2x/day workout, but other than that, feel like I should be good. Am adjusting to the volume this week, and since I couldn't get going on Monday, starting to feel a little worn down w/4 straight days (and today's double). So, adjusted volume down a little in PM session today. Will be going full bore next week.
AM
A. 145/160/170/180/190 - Felt good on this. Got a little forward on the hang clean at 190, but no problems with it.
B. 205/215/225/230/235(2)/235(1) - First time front squatting in a long time. The 235 ties a PR (and first time getting it for more than a rep)
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Power snatches done @ 115# (160# is max). Got 7 "sets" in the 5 minutes (so 21 reps total).
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15 HSPU (not paralette) - My HSPU station is outside and we got absolutely dumped on by rain this morning. Did 15 in the rain in 3 minutes.
PM
Shortened part 1 to 3 sets for volume reasons
Subbed strict chest-to-ring. 4/3/2
Subbed hill sprints (about 120m hill, moderately steep)
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No access to a bench for this, so light weighted pull-ups (about 5#) and subbed 5 diamond push-ups. Again, felt like this was a good transition volume wise.
Looking forward to going full bore from here on out. Will be getting video of tomorrow's workout for posting.
Power:
ReplyDeleteA. 95#
B. 145#
C. Completed all 5 sets
Power:
ReplyDeleteA. So I worked up to 145# on a freshly cortisoned wrist. Docs are still trying to figure out what is going on. This was the most I have snatched in over a month though. That was fun.
B. 225#. Thought I would be up closer to 245.
C. Completed. 180#
A. 155- missed 165 by an inch
ReplyDeleteB. 205
C. 165
D. :36 :36.6 :38.2 :38.2 :39.5 :38.6
GOLD
ReplyDeleteAM
A. 225,245,265,295,315
B. 275,295,315,335,345
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10 rds (30reps)
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4:17
PM
MUs:8,7,5,5,4
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BP: 225,245,266,275,295
PU: 110#
Power
ReplyDeleteA. 165, 185, 195f second rep, add straps - 195 ties PR for any kind of triple and with longer range of motion since none were from the hang
B. 245, 265 - for one of few times limiter didn't seem to be the jerk but the second clean
C. 215 - easy work
airdyne sprints
25 seconds x 22 cals, 22 cals, 16 cals, 14 cals - rest 4:15
Right knee didn't seem to want to cave in as bad today on snatch, 185 was solid without straps but grip was limiter on 195. Added straps and hit it, was tough and not the prettiest but it went. Hang cleans were easy, second clean was tough today with a solid jerk. Definitely had lactic acid build up on the airdyne sprints, for one of the first times during any kind of conditioning it wasn't breathing that slowed me down. Was breathing like crazy but was able to push through that, legs just literally stopped working. Probably not ideal for the training effect we are going for but good for making me push through lactate build up. Will test 1 minute max cals next week instead of 500 meter row.
Also have a sore left heel, on the inside of the heel about an inch or little more above the ground and about an inch and a half back from where the very bottom of the fibula bone connects to anke. Doesn't seem to really affect me but is the worst when my foot is pronated and in dorsi flexion. I think it may be from dropping down from to high on pullups and muscle ups. Ice and wearing shoes seems to help instead of walking around house barefoot or in flip flops.
Delete