HPA GOLD:
A. PS. HPS; 1 complex otm for 10 min @70-75% (PS max)
B. Pause BS (2s); 3 reps x8 sets, rest 1m (55% BS max)
+
3 Rounds:
6 Front Squat from floor @3030 tempo (40% 1RM)
30 second Assault Bike @70-75%
(Rest 3m)
x3 Sets *ie- 9 rounds total
HPA - Power
A. Power clean & Push Jerk Cluster, 1.1.1 - work to tough set
B. Back Squat, work to tough set of 4 reps
C. Back Squat, 4 reps @ 91-94% of highest from part B x 3 sets rest 2-3 min
D. T&G Double Squat Snatch Ladder:
- Every :60 perform 2 T&G snatches. Terminate event once set is failed.
- Males: start @ 115lb and add 10lb every minute
- Females: start @ 75lb and add 10lb every minute E. Snatch, perform 1 snatch every :45 x 10 reps @ highest successful weight from part D
Power
ReplyDeleteA. 225, 235 - all but last rep of each touch and go to jerk
B. 275, 305
C. 285
D. up to 185
F. 10/11 at 185
Solid day, good to be back.
Power:
ReplyDeleteA. Modified to Squat clean Push jerk- 145#
B & C. Currently on a MASH squat program so will most likely not be completing any FS or BS.
D. only got to 3 mins at 95#.
E. Completed 9 reps at 90# and 10th rep at 95. Could not do 95# for this part. lots of fails
Power
ReplyDeleteA. 215
B. 260
D. 135