HPA GOLD:
A. PS. Sn; 5 complexes @85% (last weeks top set), rest 2m
B. Front Squat; 5x5, rest 2-2:30 (heavier than last week)
+
Every 90s x10 sets:
2 tng PC @60-65%
:07 Assault Bike @100%
+
Every 90s x10 Sets:
2 tng DL @50-55%
:07 Assault Bike @100%
HPA - Power
A. Power Snatch . Below Knee Hang Squat Snatch, 1.2 x 7 sets- work to tough set taking 1 set every 2 minutes
B. Power
Clean . Above knee Hang Squat Clean . Push jerk , 1.1.1 - work to tough set within 7 sets taking 1 set every 2 minutes
C. Back Squat, build to tough set of 4 in 7 sets
D. 4 sets:
10/10 Alt BB Front Rack Step ups @ 95/65 on 20" box -- unbroken
rest :60
20 Back Ext on GHD
rest :60
Power
ReplyDeleteA. 132lbs (no drops I assume)
B. 204lbs
C. 264lbs
Crap!! I did Split jerk instead of Push Jerk sorry!
DeletePower
ReplyDeleteA. 165
B. 205- missed hang squat clean at 225 twice
C. 275- beltless PR
D. Done
Power:
ReplyDeleteA. 175. Limited by power snatch. 175 is my RM.
B. 225. Missed jerk at 235. Should have made this and more.
C. 275. I rushed through this to go coach.
Gold:
ReplyDeleteA. 95#
B. 155#
C. Completed at 115# (PC) and 185# (DL)
Gold
ReplyDeleteA. 165 all sets
B. 255 all sets
Every 90 seconds x 8 sets
tng power clean 165x2
5 cals airdyne (turned it into 5 cals so I could judge times better)
- first 7 sets right at 17 seconds
- 8th set dropped to 19 seconds so cut the last 2 sets
rested 6 mins
every 90 seconds x 4 sets (tweaked back)
tng deadlift - 275x2
5 cals airdyne
- 4 sets right at 15 seconds
- on 5th set didn't pull weight smooth off the ground, jerked it and tweaked my back a little, hopefully it's minor, we will see how I feel tomorrow but decided it wasn't worth it to continue