HPA GOLD:
A. PS. SN Balance; 1 complex every 90s x5 sets (60-65% 1RM PS)
B. Front Squat Cluster; 3.3x5, rest 20s/2-3m
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EMOM for 10 Minutes:
1st: 1 Power Clean+ 1 Hang Power Clean (modearate)
2nd: 3 tal box jump over
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3 Sets (~65-70% effort):
8/8 Single Leg DB RDL
1 Min
8-10 Back Extension
Rest 1 Min
HPA - Power
A. T&G Power Snatch, build to tough triple within 7 sets
B. Front Squat @ 30X1, build to tough double
C. Front Squat @ 30X1, 2 reps @ 93% of part B x 2 sets rest 2-3 min
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EMOM for 10 minutes:
1st min: 3 Tough Wtd Pronated pullups
2nd min: 3 Strict CTB Pullups
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For time:
10 Legless rope climbs to 15ft
*no rope = 40 Strict Pullups for time*
Power:
ReplyDeleteA. 95,115,135,145,155Fail,150,155Fail
EMOM: Completed. 45#
For Time: 3:35
Gold
ReplyDeleteA. 95# (best guess at 1rm PS is 150ish)
B. 205# for all sets. Last rep of each set was tough.
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165#. Box jumps at 30" - PC were no problem. Felt like I wasn't getting full extension on the hang clean. No misses, though.
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Completed
25# DB per hand
Gold
ReplyDeleteA. 155#
B. 245,255,265,275,285
C. EMOM
PC+HPC: 225,235,245,255,275
Box JU: 33,36,39,42,45''
D1. 50s
D3. 35#
Power
ReplyDeleteA. 145
B. 225
EMOM @ 36#
10 rope climbs 3:17