HPA GOLD:
A. 1 Snatch OTM until failure- start @65%, add 5-10lb every other set.
B. BS; AMRAP(-2) @70%, rest 3m x5 sets
C. GHR; 10 reps x3 sets, rest 90s (add weight if easy)
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30 Second Assault Bike for Max Cals
*Warmup well for this.
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10-20 Minute Z1 Assault Bike
*Get up every 4 minutes and hit a max L-sit hold
HPA - Power
A. Snatch, build to a single
B. Front Squat, 2 reps @ 85-88% RM every 90 sec x 3 sets
C. Press @ 20X0, 3-3-3-3, 3 min (make all sets tough with very little spread b/t sets)
D. AMRAP in 15 mins:
6 unbroken Press @ 115/75lb
1 legless rope climb to 15ft
A. Still going at this nice and slow. Worked up to 155#. No issue with the wrist till 145#.
ReplyDeleteB. Completed @230#
C. 140 across. Went for 145 and failed 3rd rep.
D. Was out of time so went with AMRAP 10:00. Completed 7 full rounds. This was tough trying to judge rest so that the press could remain UB. Legless climbs were the easy part for me. In 15:00 I probably could have finished 2 more rounds at the rate I was going. Press may have given out before that.
Gold:
ReplyDeleteA. 105/105 -> 165 - Failed my 2nd at 165, but 165 is a PR, so pumped about that. Felt super solid on this and fresh think I could've gotten 170 or 175. Tweaked my setup a little bit and really focused on keeping my shoulders over the bar but my chest up and not collapsed. Will try to get some video next time we snatch heavy.
B. 205# - 11/9/7/6/5 - Felt a little tired in the legs after the snatches I guess.
C. Don't have a GHD machine, so subbed good mornings here. Did 3x10 @ 95#
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30 second AD....on an old school AirDyne today with analog output. Best I could calculate (and I've done a fair amount of work getting calculations accurate), clocked in here about 17 cals
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Done
POWER
ReplyDeleteA- 165- jumped to 180 and failed
B- 210#
C. 125-135-140-140
D. 5 rounds + 4 reps - might have gotten 6 if I rested smarter
Gold
ReplyDeleteA. 155-225
*OH stability needs a lot of work
B. 300#x8,7,7,7,7
C. 3x10
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24cals
Power
ReplyDeletesnatch - 175, 195f, 195, 205f, 205, 215, 225f
front squat - 255x2, 275x2, 295x2 - just worked to tough double
press - 115x3, 125x3, 135x3, 145x3
1 arm kb row w/pause at top - 50x10x3 sets
seated external rotation - 20x10x3 sets
Have a sinus infection and on 10 days antibiotics, felt pretty crappy yesterday but better than day before, and feel better today than yesterday so headed in the right direction. Strength and energy not up to par today but felt good enough to train, decided not to push it on the conditioning and just did some assistance work. Feel like my body is revolting against me right now, been fighting allergy/sinus stuff for two weeks. Will likely just do some easy airdyne work tomorrow and hopefully will continue to feel better by saturday but may still have to alter conditioning a bit so that I do not overdue it. Will do what I can but just gotta get past this allergy/sinus stuff.
Oh yeah also kid was up for two or two and a half hours last night in the middle of the night, had to take him for a drive, that didn't work, so decided I would watch some TV with him, which he sat still and watched for about 10 minutes then bam was finally out cold. So needless to say between the sinus infection and lack of sleep was lucky I felt good enough to even get out of bed lol.
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