HPA GOLD:
A1. Seated BTN Press @21x1; 6-8x4, rest 90s
A2. Lean Away Pullup @20x1; AMRAP(ub) x4, rest 90s
B. 5:00 AMRAP WPU @36lb
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6 Sets:
8-10 CGBP @3030 tempo (35% CGBP max)
8-10 Chest Supported BB Row @3030 tempo (same wt. as BP)
*Rest 3-5m b/w sets 3&4 if needed. Otherwise transitions should be the only rest period
HPA - Power
A) Squat Clean, work to tough single
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For time:
30 Squat Clean @ 225lb/145lb
*Squat clean under 275lb/185lb then scale to 77% from highest of A*
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15 min EZ pace Row
Forgot to post this...
ReplyDeleteGold
A1. 95 across. 6 reps on all except last set (5 reps)
A2. 4/3/3/2 - First time ever doing these. Hard work!
B. 2. I know, sad. Shoulders were shot. Have clearly lost a little bit of strength here from having to skip pull-ups the last few weeks
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done @ 75. Actually meant to do at 65 but accidentally stuck a 15 on the bar instead of a 10. Oops.
Power
ReplyDeleteA. 245 (pr)
9:26@ 188