HPA GOLD:
A. Snatch. Hang Snatch; 1.1x5; rest 2m
B. FS @31x1; 4x6; rest 2-3m (start heavy)
C1. 10-15 TnG PS, rest 30s (75#)
C2. 15 BJ Step Down AFAP, rest 30s (24")
C3. 30 cal Row @moderate pace, rest 2-3m x3-4 sets
HPA - Power
A. Power clean . Below knee hang squat clean, 1.2 - work to moderately challenging set within 6 sets
B. Back Squat @ 50X1, work to moderately challenging set (meaning you can repeat it a couple times if told to)
C. Muscle Snatch . Power snatch (all T&G + Unbr), 2.4 every :60 x 7 sets (approx 65% of best muscle snatch or approx 55% of best Power snatch .. concentration is on speed, not grinding out reps)
+
15 minutes low effort
2/2 TGU @ 24kg/16kg
50 ft walking lunges
10 Perfect push up burpees
500m row
what does it mean "50X1" (backsquat)? thx
ReplyDeleteIt's a tempo prescription. 5 seconds down, no pause at bottom, explode up, 1 second pause at top.
DeleteThanks for replying Derek, much appreciated.
ReplyDeleteFor future Reference:
1st # = eccentric (5 sec in this case)
2nd # = pause in bottom (0 sec in this case)
3rd # = concentric (x means explode up)
4th # = pause at top (1 sec in this case)
Gold
ReplyDeleteA. 185, 195, 205f, 205, 205, 205 (wanted to get my 5 made sets knew it was there)
B. 225 all sets - this is quite possibly one of the worst things I have experienced in a while, tempo was a killer
C. Three sets at roughly 4:45, 4:30, 4:30, 15 reps on snatch and sub airdyne for rower
Happy with snatch, most of I have done for this complex. Front squat was absolutely terrible as far as tempo and breathing. C wasn't too bad, was able to keep moving nicely. Did 5 sets of 20 double unders before workout on the minute before the workout and 5 sets after, was only able to do 3 sets unbroken. Arms just get pumped out so fast, have alot of work to do here.
Power:
ReplyDeleteA. 205
B. 245
C. Completed 100#