HPA GOLD:
A. PS. Snatch; 1 complex every 90s until failure- start @65%, add 5-10lb/set
B. Front Squat; 5x5, rest 2m
C. Double Barrel Back Squat; 6-8x3, rest 90s
+
20-30 Sets:
:05 Assault Bike @100%
:55 Slow Spin
HPA - Power
A. Squat Snatch . Above knee Hang Squat Snatch . High Hang Squat snatch, 1.1.1 work to tough set
B. Power Clean . Power Clean . Squat Clean . Push jerk . split jerk, 1.1.1.1 (drop 1st & 2nd power clean from shoulders and reset)
C. Back Squat, build to tough set of 3 in 7 sets
D. 4 sets:
Sumo Deadlifts @ 40X1, 8 reps
rest :30
Back Ext, 10 reps
rest :30
Slide Board Leg Curls @ 31X0, 6-8 reps
rest 1 min b/t sets
*sub slide board with stability ball leg curl if needed*
Power
ReplyDeleteA. 60kg
B. 90kg
C. 130kg
D. 70kg for Sumo and stability ball leg curls
Power:
ReplyDeleteA. 175. Just kept missing the third at 185.
B. 225 no Push Jerk at 235
C. 285
Power:
ReplyDeleteA. 100
Gold
ReplyDeleteA. 135 to 195, missed 205 in front on the snatch just barely, it's there
B. 245 all sets, tough but doable
C. 185x6x3 sets - so this was awful
20 sets - between 115-120 RPM on 100%
Motivation still lacking a bit but still progressing nicely I feel like. Long tester didnt' bother me as bad as the last time I did a 40 minuter. Will have to see if I can fit some 30/30 airdye in with tomorrow's session. Only going to be able to get in three sessions this week cause I am going to get my level one cert this weekend, looking forward to it.