HPA GOLD:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
+
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
+
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
+
Etc., following same pattern until you fail to complete both rounds
HPA - Power
A. Squat Snatch, 1 rep 85%RM x 7 sets rest 1m30-2min
B. Above knee Hang Squat Clean . Squat Clean, drop first rep from shoulders -- work to tough set within 6-7 sets
+
20 minute EMOM:
1st min: Power snatch . Hang Power snatch, 1.2 @ 135lb/95lb
2nd min: 4 Fast Burpee Box jumps @ 30/24
3rd min: Power clean . Hang Power clean, 1.2 @ 185lb/125lb
4th min: 2 rope climbs to 15ft -- use legs
124 Reps
ReplyDelete20 mins recovery on airdyne
Finished 1 round of 14 and 8 reps into the overhead squats. Limiting factor definitely pullups, breathing kinda suck, but wasn't absolutely terrible. OHS were unbroken but got out of sync a few times and had to pause at top for a second or two. Made 85 reps on this workout in january which is 3 reps short of finishing 12's, finished 12's with about 35 seconds to go but took my time on pullups to make sure I didn't fatigue any further than I already was. I broke the pullups early to delay fatigue, but rounds went like this.
Round 1&2 - 5+5
Round 3 - 6+6
Round 4 - 6+3+3
Round 5 - 3+3+3+3+3+2
Breathing getting better but gymnastics density type stuff still has a ways to go or anything with high reps I still get pretty killed on muscle fatigue.
Gold.
DeleteDid this today bum thumb and all. Basically operated with four fingers on my left hand. Didn't wrap my thumb around the bar for the OHS or the pull-ups. Not sure how much it affected things (I doubt a ton), but I did notice having to hold my wrist at an odd angle on the OHS to keep the bar overhead and I didn't have full grip strength on the pull-ups on the left hand.
ReplyDeleteWith that said....64 reps. Just wasn't fast enough on the c2b. Went 3/3/2/2 on the 10s, then 2s and 1s on the 12s. Suspect I would be in the 70s at full strength....almost got back onto the barbell to knock out some more OHS.
For reference, in 2014, my score on this was a 28. This year, my score was 56. So knocked out 8 more c2b even with the thumb injury. Progress.
I'm with Derek, though...just feel like I fatigue quickly on the gymnastics work.
Power:
ReplyDeleteA. Completed at 170.
B. 245. Missed 2nd at 255. 255 is a hang clean PR though.
+
Completed. For some reason I thought this would be terrible. It was not at all. Finished most in 10-15 seconds. Rope climbs in 2ish. Getting that 15ft down to one pull. One pull or one and a couple inches.
*rope climbs in 20ish
DeletePOWER
ReplyDeleteA. 155
B. 205
--strength felt off today
C. Completed as rx- surprised based off strength #'s from today - averaged about 11-20 sec