HPA GOLD:
A. Clean. Hang Clean; 1 complex OTM for 4-6m @70%
B. BS; 3 reps x8 sets; rest 2:30-3:00 (heavier than last week)
+
EMOM for 12 Minutes:
1st- 10 UB Thruster @95-115
2nd- 3-5 Bar MU
3rd- 30 sec max DU's
+
EMOM for 6 Minutes:
1st- 15 Double KB FS @15kg/arm
2nd- Max UB Strict C2B Pullups
3rd- Max UB Strict Pullup
HPA - Power
A. Power Snatch . Above knee Hang Power snatch . OH squat, 1.2.2 - work to tough set
B. Front Squat, work to tough set of 3 reps
C. Front Squat, 3 reps @ 80-85%RM x 4 sets rest 2-3 min (this should be challenging for the last set)
D. Airbike, :05 ALL OUT per min x 10 sets (constant walk for rest.. record each min separately)
A: all at 220#
ReplyDeleteb: 220/242/242
C: did @ 95/3/40ish
Did @ 35/hand, 8/6, 3/3
Power:
ReplyDeleteA. 165
B. 245
C. 210
D. No Bikes
Gold
ReplyDeleteA. 225 x 6 sets all tng no pauses, easy
B. 305 all 8 sets
+
Thrusters - 95, 105, 115, 115
Ring muscle ups - 5, 5, 4, 3
DU - 25, 26, 27, 15 hit the wall
+
Goblet squat 70lb
5, 2
6, 4
Wholly knee flexion batman....today's workout is going to leave me feeling a little tore up. Also hit my head a bit on my rafters while doing muscle ups, first time that's happened, don't think I have a concusion or wnybing but definitely have a headache but that could also be related to the workout, sometimes after these types of workouts I have a headache, last round of first emom got pretty rough and two sets of goblet squats sucked too.
Power:
ReplyDeleteA: 60kg
B: 90kg
C. 85kg
Finally training again!
Power:
ReplyDeleteA. 85# Could have gone more
B. 165
C. completed at 141#