HPA GOLD:
A. Front Squat Cluster; 2.2.2x5, rest 20s/ 2-3m
+
5 Sets:
10 tng Power Snatch @95#
1 Min AMRAP DU's
Rest 2 minutes b/s sets
*Scale weight down as needed
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3 Sets:
10 Double KB FS @6030 tempo (nothing too heavy. focus on creating intra abdominal pressure and keepign torso upright)
Rest 1m
8-10 Back Extension (add #)
Rest 1m
HPA - Power
A. T&G Power Snatch, build to tough tdouble within 7 sets
B. Front Squat @ 50X1, build to tough single
C. Front Squat @ 50X1, 1 reps @ 93% of part B x 2 sets rest 2-3 min
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EMOM for every :45 x 10 sets
1 TOUGH Wtd Strict CTB pullup
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For time:
Unbroken CTB Ladder
1-10
Gold
ReplyDeleteA. 205/210/210/215/215(failed 4th rep)
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didn't have time today...skipped
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done at home later at night w/single KB
Power:
ReplyDeleteA. 165# too deep on 175
B.
C.
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Completed 10#.
+
4:00
Gold
ReplyDeleteA. 275,285,295,305,315
+
75
65
65
60
55
+
70# FSs
35# Back Ext
Gold
ReplyDeleteA. 275,285,295,305,315
+
75
65
65
60
55
+
70# FSs
35# Back Ext