A. Back Squat @21x1; 4-6x5, rest 2-3m
B. Clean; 1.1 every 90s x6 sets
+
Every 2:00 for 10 Minutes:
3-5 Wtd. Pullup (COVP)
+
4 Rounds for Time:
25 UB Wall balls
15 Strict Pullups
5 PC & OH
HPA - Power
A. Power clean . Front Squat . Push Jerk . split jerk, 1.1.1.1 - work to tough set B. Back Squat, work to tough set of 3 reps C. Back Squat, 3 reps @ 92-93% of highest from part B x 3 sets rest 2-3 min D. T&G Power snatch . Above knee hang squat snatch, 3.3 -- work to tough set E. Complex from part D @ about 85% of highest, every 2 minutes x 5-6 sets
*Make part E Tough but do-able -- should be capable of completing all sets with a possibility of failing if you let up*
Power
ReplyDeleteA. 205, 225, 245 - split jerk sucks right now
B. 345 (double bodyweight for a triple, I'll take it)
C. 320x3x3 sets
D. 165 - I think this either is or ties a PR for tng power snatch without straps.
E. 140 x 5 sets
Power clean at 245 was still fairly good but jerk and split jerk was tough. Happy with 345 for a triple, when I started with HPA I just recently went back to high bar squatting and my max during test phase was 355 and hit 345 for a triple today. Figured on when I do touch and go power snatch work I have to move my grip out just a little to get the bar in the pocket better, my pull is slightly different than when I am doing squat snatch or going heavy on power snatches, so widening a bit is going to help a ton. I am afraid I might have pushed it too far on my thumb on complex work at the end, definitely a little sore but I think will be ok, may just have to wear straps for a few days.
Power:
ReplyDeleteA. 145. Failed at 155, I think I could have hit 150
B. Subbed for 5 reps @185#
D. 85# ran out of time. Think I could have hit 90