HPA GOLD:
A. PS. Hang Snatch; 1.1 x5; rest 2m (no drop)
B. Back Squat; 5x5, rest 2-3m (note % of 1RM used here)
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20 Rounds For Time:
1 Power Clean @80%
2 Bar Facing Burpee
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4 Sets:
8-10 BS @3030 tempo (30% 1RM)
Rest 30s b/w sets
Notes:
-limit ROM on BS. Stop right below parallel, and do not lock knees out all the way at top. quad is to maintain tension throughout.
HPA - Power
A. Power Snatch, take about 7 sets to get to 1RM
B. Front Squat, work to max
C. Front Squat, max reps @ 85% from highest of part B
D. Front Squat, max reps @ 66% from highest of part B
(Take about 5 minutes between B,C&D)
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For time:
5 Unbroken CTB x 20 sets
*if best set of UB CTB is less than 10 reps then scale 3 UB CTB x 20*
Power:
ReplyDeleteA. 165
B. 270
C. 230x6
D. 178x15
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Make up.
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Delete9:57. I think maybe I rested more than I needed on this. My Butterfly did not feel very fluid today either.
This was 2:30 faster than my time in late April
DeleteGold
ReplyDeleteA. Skipped again b/c of thumb. Remind me that thumb injuries are the devil. Can finally wrap my thumb around the bar, but still can't go overhead w/a barbell in my hand.
B. 235 across all sets. Worked on keeping torso upright. Noticed I had been folding over when fatigued. This is about 79% of 1RM.
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7:54
Power Cleans @ 165# (1RM PC somewhere around 205, maybe 210). First 10 rounds done in 3:42, last 10 rounds done in 4:12
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done @ 100# (33%)
POWER
ReplyDeleteA. 165
B. 255# 15# PR
C. 205x5
D. 170x 13
E. 16.07- hands ripped