HPA GOLD:
A. Split Jerk; 3-3-2-2-1-1; rest 2m (drop b/w reps on 3's and 2's)
B1. CGBP Cluster; 3.3x5, rest 20s/90s
B2. BB Seal Row; 6-8x5, rest 90s
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Every 3 Minutes for 15 Minutes:
1 legless RC from seated Pos
AMRAP UB Strict HSPU x2 sets (rest 20s b/w sets)
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5:00 AMRAP:
5 Strict C2B Pullup
5 Strict Ring Dip
HPA - Power
A. High hang squat snatch . Above knee hang squat snatch . below knee hang squat snatch -- work to tough 1.1.1 within 7-8 sets
B. Below knee Hang Squat Clean . Squat Clean, 1.1 - work to tough set -- drop hang squat clean from shoulders and reset for squat clean
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EMOM @ high effort x 8 mins:
50ft sprint (3/4 speed)
3-5 touch n go power snatch @ 135lbs/95lbs
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EMOM @ high effort x 5 mins:
25 HS Walk (scale to lower distance <no less than 12 ft> or 1 wall walk if needed)
3-5 hang power clean @ 185lbs/125lb
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EMOM @ high effort x 8 mins:
1st min - 4 Toes to Bar + 3 Pull-ups + 2 Chest to Bar + 1 Bar Muscle-up
2nd min - 4-6 Strict HSPU @ 40X0 - go to deficit if possible, follow tempo
Running a day behind this week, so did Tuesday's workout today. Check there for results. Am going to try to get in today's workout tomorrow, but we'll see.
ReplyDeletePower:
ReplyDeleteDay off! I needed this no post. Shoulders were ruined from the last two days.
Power:
ReplyDeleteA. 175
B. 225
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Completed
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Completed
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Called it off on this one. My shoulders and arms in general were not feeling good at all. Held back on A. and B.
POWER
ReplyDeleteA. 165# PR triple from any position
B. 195 gambled on 225 and missed
Done.
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Turned into
Max HS walk in :20
3 HPC @ 175
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Done
6-6-4 HSPU
This comment has been removed by the author.
ReplyDeleteGold
ReplyDeleteA. 245,255,265,275,305,315(f)
B1. 245,255,260,260,260
B2. 50,60,60,70,70
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HSPUs
1. 8/3
2. 6/3
3. 5/3
4. 6/2
5. 5/2
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6 rds