HPA GOLD:
A. PC; 1 rep OTM for 5 Min @70-80% 1RM
B. Clean; 1 rep OTM until failure; start @70% and add 5-10lb/ set
C. Back Squat; 3-3-2-2-1-1; rest 2-3m (heavy, but no grinders)
+
EMOM for 15 Minutes:
1st: 3-5 UB Muscle Ups
2nd: 20 Wall Balls AFAP
3rd: 30s Row @85% (aerobic)
HPA - Power
A. Above knee hang power snatch . Above knee Hang Squat Snatch., 2.2- work to tough set
B. Front Squat, work to tough set of 2 reps
C. Front Squat, 2 reps @ 85-90%RM x 5 sets rest 2-3 min (this should be challenging for the last set)
D. Airbike, :10 ALL OUT x10 sets rest :90 b/t sets (constant walk for rest.. record each min separately)
Gold:
ReplyDeleteA: 205#
B: started with 175, finished with 275#, failed 285#, added10# per round.
C: 265, 285, 305, 325, 345, 355.
P.S.
Haven't decided which one to follow, but in the morning there was only Gold, so did this one. Is Power always posted later during the day or it's only today?
Thank you
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ReplyDeletePower
ReplyDeleteA. 155- 1 HPS @ 170 for a 1 rep PR
B. 245 PR Double
C. 225-225-225-225-235
Power:
ReplyDeleteA. 100
B & C. subbed for BS program
D. cals ranged from 3-5
Power:
ReplyDeleteA. 155. Could not hit a second PS @ 175 today.
B. 255
C. 220
D. Completed. Cal count was not working correctly.
Power:
ReplyDeleteA: 55kg
B: 95kg
C. 90kg
D. completed
Gold
ReplyDeleteclean OTM - 225 up to 295
back squat - 325x3, 335x3
airdyne x 30 minutes HR below 150 - 286 cals
Pretty beat up today so cut volume and took it easy.