HPA GOLD:
A. Clean; 2 tng reps @70-80% OTM for 8-10 Min
B. Front Squat; 2 tough reps every 2:30 x6 sets
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For Total Time:
25 Power Clean @185
25 Bar Facing Burpee
Then 5 Rounds of...
6 Deadlft @315
6 Deficit Strict HSPU @6"
*Scale is 275 DL & 155 PC
HPA - Power
A. OH Squat, build to max
B. OH squat, max reps @ 85%RM
C. OH squat, max reps @ 75%RM
D. OH squat, max reps @ 67.5%RM
*rest about 3-4 minutes b/t A,B,C,D*
EMOM for 10 minutes:
1st min: 8 moderate RDL
2nd min: 6-8 Strict Toes to bar
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rest 5 min
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EMOM for 10 minutes:
1st min: hold sorenson :30
2nd min: hold FLR on rings :30
Power
ReplyDeleteA. 80kg
B. 5reps
C. 8reps
D. 11reps
Gold:
ReplyDeleteA, Completed at 135 for 10 mins
B. Completed at 155-165-165-165-165-170
Power:
ReplyDeleteA. 160#
B. 5 reps at 136
C. 10 reps at 120
D. 12 reps at 108
Gold
ReplyDeleteA. Up to 285x1, 225x2x5 tng sets emom
B. 275x2x2 sets, 285x2x3 sets
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24:08
A friend of mine hit a 315 clean PR and I wanted to match him today but wasn't in the cards. My core was collapsing like a folding chair on cleans and front squats. I had been having some back tightness and I worked on my psoas pretty good with soft tissue and stretching and got almost immediate relief. But I think it left my already somewhat weak core fatigued. Finished the cleans and burpees in under 5:30 took like 19 something for deadlift/hspu. Strict HSPU at that depth took forever, squeezed out some doubles but mostly singles with 20-30 seconds between reps, probably took 14-15 mins just for the HSPU, wasn't even breathing hard by the end. Just don't have the strength for strict volume at that dept to be very fast.
I also used 1 bar so that added some time.
Delete