HPA GOLD:
A. PC. Clean; 1.1 every 90s x7 sets (tough/ same wt across)
B. Back Squat; 4-6x5, rest 2-3m
+
For Time:
7 Ring Muscle Up
40 Wall balls
100 DU's
Rest = work
x3 sets
HPA - Power
A. High Hang Squat Snatch . Above knee Hang Squat Snatch., 1.1- work to tough set
B. Front Squat, work to tough set of 5 reps
C. Front Squat, 5 reps @ 70-75%RM x 3 sets rest 2-3 min (this should be challenging for the last set)
D. Airbike, :12 ALL OUT x 5 sets rest 2 min b/t sets (constant walk for rest.. record each min separately)
85kg
ReplyDelete90kgx6/100kgx6/110kgx6/120kgx4/130kgx2!
6:02/4:28/5:59
Power
ReplyDeleteA. 175#
B. 235#
C. 195#x5x3
D. Subbed with :15 Row for meters:
107/111/113/111/110
85kg
ReplyDelete90kgx6/100kgx6/110kgx6/120kgx4/130kgx2!
6:02/4:28/5:59
Power:
ReplyDeleteA. 185. Missed above knee hang @ 190. Snatch has been feeling off of late.
B. 245
C. done at 180
Power:
ReplyDeleteA. 50kg, missed the 52,5kg no speed :-(
B. 90kg
C. 82,5kg
D. 3/4/4/4/4 cals
Power:
ReplyDeleteA. 105#
B. Subbed for 1 rep FS 185
D. 5-6-6-6-5
Gold
ReplyDeleteResults
A) Skipped
B) 260#x4 reps for all 5 sets (340#/90%=306#/85#=260#)
+
3 Sets (Modified 3 Mu)
-2:57 (3 ub mu, UB WB & 50+30+20 DU)
-3:11 (3 ub mu, 20+6,+8+6 WB & 50+50 du)
-3:40 (e ub mu, 10+10+10+10 WB & 30+30+40 du)
*I haven't done mu’s in a long time so modified them to lesser reps even then they didn't feel as smooth as they should. Decided to take a break away from some strength work for at least 2 weeks. Was feeling real run down and beat up. Feel like it's helping. Motivation and confidence is/was down because of my performances. I'm basing all my 1rm off 90% and using that number for prescribed percentages. Build it back up.
Gold
ReplyDeleteA. 245 all sets
B. 275, 275, 285, 285, 295
+
4:00 - UB MU, UB wb, scaled to 75 dubs
5:17 - UB MU, 20+10+10 wb, scaled to 75 dubs
Only had time for two sets today. Limiters were arms and shoulders getting so pumped I felt I could barely move them as well as skill under fatigue on dubs. I do think dubs have improved though. I think they would have been terrible on a third set.