HPA GOLD:
A. Snatch; 1.1.1x3, rest 15s/2m
B. Front Squat @21x1; 4-6x5, rest 2m
+
10 Sets:
2 Tng PC & Push Jerk @60-65% (CJ max)
5 sec Assault Bike @100%
Rest 45-60s
+
5:00 AMRAP:
15 Unbroken OHS @75#
20 C2B Pullups
25 x3 UB DU's (75 total du's per rd)
HPA - Power
A. Cluster power snatch, 1.1.1 - work to tough set
B. Deadlift, work to tough T&G set of 3 reps
C1. Bench press, 3 tough reps x 6 sets rest :60
C2. Strict CTB Pullups, 3 reps x 6 sets rest :60
*C2 - Scale or upgrade movement to make sure set if tough. Stick to rep-range*
Power
ReplyDeleteA. 185 solid reps, 195 last rep questionable on power
B. 455x4 - knew I would have 3 at 455 but wasn't sure at 465 so went with 455 and added one cause it was there
C1. 235x3x6 sets - maybe tiny bit left in the tank here
C2. 20lb x 3 x 3 sets, 15lb x 3 x 3 sets - tried to keep these real clean
Solid day, strength still improving weekly. Morning bodyweight up to around 171 now.