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HPA GOLD:
A1. FS @31x1; 3-2-1-3-2-1, rest 90-120s
A2. WPU @31x1; 3 x6, rest 90-120s (same wt. across)
B. BB Hip Thrust; 10-15x3, rest 2m
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EMOM for 12 Min:
1st: 10 C2B Pullup AFAP
2nd: 10 UB Strict Press @75-95
3rd: 10 C2B Pullup AFAP
4th: 100ft BB OHC @75-95 (same wt as min #2)
HPA - Power
A. Power Snatch, work to moderate single
B. Deadlift, work to tough T&G set of 6 reps
C1. Bench press, 6 tough reps x 5 sets rest :60
C2. Strict CTB Pullups, 6 reps x 5 sets rest :60
*C2 - Scale or upgrade movement to make sure set if tough. Stick to rep-range*
Gold
ReplyDeleteA1. 195/205/215/205/220/230 - these were too easy. Should've gone heavier.
A2. All done with 10#.
B. Done with bar. First time doing this.
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Done. But scaled pull ups. 10/7/5 each round on the c2b.
Power:
ReplyDeleteA. 95
B. 210
C. 75-85-85-85-85
Power:
ReplyDeleteA. 95
B. 210
C. 75-85-85-85-85
Power
ReplyDeleteA. 140
B. 295
C1. 180
C2. Half reps ended up being covp