HPA GOLD:
A. clean; build to a max
B. Front Squat; 4x4; rest 2-3m
+
For Time:
8-8-6-6-4-4-2-2:
Power Clean @115#
Strict HSPU
Box Jump Step Down @30''
HPA - Power
A. Above knee hang power snatch . Below knee hang squat snatch . oh squat, 1.1.2 work to tough set
B. Deadlift, work to tough T&G set of 5 reps
C1. Bench press, 5 tough reps x 5 sets rest :60
C2. Strict CTB Pullups, 5 reps x 5 sets rest :60
*C2 - Scale or upgrade movement to make sure set if tough. Stick to rep-range*
Power
ReplyDeleteA. 175, add straps 195f on hang snatch lost it forward, 195 - this was tougher than I thought
B. 425x6, added one more for good measure
C1: 205x5, 215x5x4 sets
C2: bw+10lbs x 5 x 2 sets, bw+7.5lbs x 5, bw x 5 x 2 sets (lats, arms, and upper back still pretty sore from tuesday so I think that had an impact here)
Traveling to help out with my parents again this weekend so I won't be able to get any lifting in tomorrow but am taking my rings, my HSPU mat and a couple of kettlebells so should still be able to get in a good session if I can find a place to hang rings.
Power:
ReplyDeleteA. 175
B.
C1. 170
C2. BW
12.2 with gym comp class
10 min amrap Snatch
30@75
30@135
30@165
30@210
Completed 75 total reps.