HPA GOLD:
A. Power Clean. Hang Clean; 1 complex OTM for 8-10 Min (70-80% effort)
B. Back Squat; build to a tough 5, then move on
C1. Tng DL; 6-8 reps, rest 1m x5
C2. Strict HSPU; max UB, rest 1m x5
D. TGU; 20 alt reps- moderate wt.
HPA - Power
A. Snatch Balance, 2-2-2-1-1-1 rest :90-2 min (no fails)
B. Triple Hang Power clean, work to tough set
C. Back Sqaut, work to tough set of 5
D. EMOM x 15 minutes:
1st min: 5 T&G DL (315lb/225lb)- scale to tough but repeatable
2nd min: 5 tough UB Strict deficit hspu
3rd min: 5 Box jumps (40"/30") - scale to tough but repeatable
E. 4 sets:
FLR on ring, :45
rest :45
Sinlge Leg DBell RDL,10 reps/leg
rest :45
Power
ReplyDeleteA. 45-50-55-60-65-missed 70kg
B. 80kg
C. 125kg
Gold
ReplyDeleteA. 225 for all sets felt heavy but shouldnt
B. 325 but was kinda ugly
C1. 315x8 for all sets, no belt first three
C2. 18, 10, 8, 6, 6
D. 10 with 50, 10 with 35
Just didn't feel strong today, hips were tight and just didn't seem to want to open up. DL/HSPU piece was tough with only 1 min rest. Hope tomorrow doesn't kill me looks tough.