HPA GOLD:
A. Power Clean. Clean; 1.1x5, rest 10s/2m
B. Back Squat; 3-2-1-3-2-1; rest 2-3m (2nd wave heavier)
+
4 Sets- Max Reps:
:30 Back Squat @50% 1RM
Rest 30 sec
:60 Wall Balls
Rest 2 min
+
C. Wtd. GHR; 8-10 x3, rest 2m
HPA - Power
A. Power Snatch . Above knee Hang Squat Snatch., 1.2- work to tough set
B. Front Squat, work to tough set of 4 reps
C. Front Squat, 4 reps @ 75-80%RM x 4 sets rest 2-3 min (this should be challenging for the last set)
D. Airbike, :08 ALL OUT x10 sets rest :60 b/t sets (constant walk for rest.. record each min separately)
Power:
ReplyDeleteA. 55kg, felt a bit tired and slow today. Missed at 60kg
B. 90kg
C. @82,5kg
D. did it on a rower as the AD were broken.
Gold
ReplyDeleteA. 245, 255, 265 pr for this cluster I think, 245, 255
B. 305x3, 325x2, 345x1, 325x3, 345x2, 365x2 had a more in tank so went for 2
+
195x14, 12, 10, 9
30, 25, 21, 21
No GHR and dead after all knee flexion. I know with all knee flexion probably need some hamstring work but damn knee flexion work like this will just knock a guy on his ass. 30 unbroken wall balls in 60 seconds is a PR for unbroken but I have never really tried a max unbroken set. At beginning shoulders died out first, then at the end core was really struggling.
A. 155..175 for 1.1 just missed .2- double snatch PR
ReplyDeleteB. 235 - x4 PR
C. 195
D. Done
Power:
ReplyDeleteA. 175. Went full squat on the 185 power snatch.
B. 235
C. 180. Had the wrong % range in my head.
A. Built up to 286
ReplyDeleteB. 264, 286, 308, 308, 330, 341
C. 10/25, 9/25, 9/25, 9/25 @ 185
Power:
ReplyDeleteA. 95#
B & C. Subbed for FS 1 sec pause at bottom 6 sec pause at top- 180
D. completed, getting 2-4 calories per minute