HPA GOLD:
A. PS. Hang Snatch; 1.1x5, rest 2m (no drop)B. Front Squat Cluster; 2.2.2 x3, rest 20s/2m
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For Time:
10 Toes to Bar
30 Thruster @75#
20 Toes to Bar
20 Thruster @75#
30 Toes to Bar
20 Thruster @75#
30 Toes to Bar
10 Thruster @75#
HPA - Power
A. BTN Snatch Grip Push Press . OH squat @ 20X1, 2.1 -- work to tough complex within 5-7 sets
B. Romanian Deadlift @ 30X0, take from rack about hip height, work to solid double using straps
C. Squat Snatch, 1 rep every :20 @ 65%RM x 10 reps
--right into
Squat Snatch, 1 rep every :30 @ 75%RM x 8 reps
--right into
Squat Snatch, 1 rep every :40 @ 82.5%RM x 6 reps
--Count any attempts as a "rep" record total fails, if any
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5 sets:
Run 200m @ 85% effort
15 OH squats (135lb/95lb)
rest :90
*Workout starts with bar on ground
*If Overhead Squat is about 275lb/175lb then scale up to (165/110)
65kg (still sore from HS Walk )
ReplyDelete80/ 90 / 100kg
8:37
There was no power workout posted when I trained so I did Gold
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ReplyDeletePower:
ReplyDeleteA. 72.5kg
B. 130kg
C. 1st 45kg, 1 miss, 2nd 55kg no misses, 3rd 60kg 1 miss
Had to skip the last part, ran out of time
Gold
ReplyDeleteA. 175x1.1, 175x1.f, 175x1.1, 185x1.f, 185f, 185x1.1 - not very consistent here today
B. 225, 245, 275 - a little suprised here, probably still more in tank
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9:23
I am really terrible at toes to bar, on the last 30 I got down to doubles at one point, I wasn't even breathing very hard anymore was just pure muscle fatigue in core. Only broke thrusters once on second round, felt real good about time after first 2 rounds and then the TTB killed me. Although this is by far the most toes to bar I have ever done in a workout, maybe not done more than 30 today. Technique and muscle fatigue both sucked.
Gold:
ReplyDeleteC. 7:14 @ 55# (assumed it was 55 for the female weight for thrusters)