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Sunday, August 9, 2015

Monday August 10, 2015-

HPA GOLD:
A. Snatch; 1 rep OTM under failure- start @60-65% max, add 5-10lb set
B. Front Squat; 2-2-2-2-2; rest 2-3m (start mod/tough and build)
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Deadlift; 50 reps For Time @225, (see notes)
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:15 AB or prowler sprint @hard effort (not all out)
Rest 2m x3-5 sets


Notes:
50 DL FT
-if 1RM is under 400 you have the option of scaling to 185
-eccentric must be controlled on all reps (no dropping from top)
-if form breaks/ you start to grind cut then rest. I want perfect reps here. 

-preferably belles so you can focus on bracing/ proper breathing mechanics 


HPA - Power
A. T&G Power Snatch, find 5rm
B. Front Squat Cluster @ 30X1, 2.2 rest :20 b/t clusters
C. Wtd Strict CTB, find 1rm
D. Strict Pronated CTB, max unbroken reps (1 set)
*If less than 5 reps: perform 1 set max unbroken Strict COVP
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Clock 0-2: Perform 20 Strict Pullups for time (15 female)
Clock: 2-4: Perform 25 CTB Pullups for time
Clock 4-6: perform 30 Pullups for time
*If time elapses then move forward to next movement and record total reps per segment of time*

8 comments:

  1. A. 80 kg
    B. 126 kg (lost upper back last rep)
    C. 23 kg ( last 2 inches are tough the rest was easy)
    D. 11 strict c2b
    1:10
    2:41 (41)
    5:20 (1:20)

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    Replies
    1. This comment has been removed by the author.

      Delete
    2. Ment to do gold, so I went back and did the deadlift and airdyne
      2:22 dl

      Delete
  2. Gold

    A. Didn't have time to work to failure today. Worked up to 145 (about 80-85%)
    B. 195/205/215/225/230 - would've started a little higher if I wasn't on the clock
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    4:18 - max is 350. Felt pretty good on these. Was down to triples by the end.
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    Done

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  3. Power:

    A. 155
    B. 225
    C. 15#
    D. 6
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    Completed as RX. All three took 1:30 each

    ReplyDelete
  4. POWER
    A. 155
    B. 225
    C. 40
    D. 11
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    :51-1:57-1:50

    ReplyDelete
  5. Gold

    A. 144-205
    *stopped, shoulder was not feeling it
    B. 275,295,315,335,350
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    2:20
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    Done

    ReplyDelete
  6. Gold

    A. 144-205
    *stopped, shoulder was not feeling it
    B. 275,295,315,335,350
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    2:20
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    Done

    ReplyDelete