Wednesday August 12, 2015-

HPA GOLD:
A. Split Jerk; build to a max, then drop down and hit 7-9 singles @80%
B1. CGBP Cluster; 2.2.2x5, rest 20s/90s
B2. BB Seal Row; 4-6x5, rest 90s
+
10 Sets:
Max Strict HSPU x2 sets (rest 30s b/w sets)
Max Strict C2B x2 sets (rest 30s b/w sets)
Rest 75-90s
+
3-5 Sets:
10-12 Supinated BB Curl
Rest 30-60s
10-12 Neutral Grip DB Skull Crusher
Rest 30-60s
*full contraction at top. Keep these strict 

Note:
-let me know how manageable these density sessions have been in terms of volume. Ie- how taxed are you, how do you feel the next day, do you feel you can tolerate more volume, do you need less volume ....etc. The more detail the better. I'd also like to know how you've been feeling in Wednesdays training as a result of Tuesdays aerobic volume. The reason being is that the adaptations i'm trying to achieve on both of these days are volume dependent, and have the potential to interfere with other elements if not progressed properly. 

HPA - Power 
A. Above knee hang squat snatch . below knee hang squat snatch . OH squat -- work to tough 1.1.1 within 7-8 sets
B. Below knee Hang Squat Clean cluster 1.1 - work to tough set -- drop first rep from shoulders
+
EMOM for 10 minutes:
1st min: 5 T&G Power clean 185lb/125lb
2nd min: 10 Wall Balls @ 20lb to 11ft / 14lb to 10 ft
+
10 minutes:
1st min: :30 Front Rack Carry @ 32kg/24kg - per hand
2nd min: :30-:40 FLR on rings