HPA GOLD:
A. Split Jerk; build to 80-85% 1RM
B. WPU Cluster; 1.1.1.1.1 x5, rest 10s/2m
C1. Push Press; 10-10-10, rest 20s (all UB)
C2. Strict HSPU; 10 reps for time, rest 2:30-3:00 x3
+
For Time:
25 C2B Pullups
Rest = work
x2 sets
HPA - Power
A. Push press . Push Jerk . Split jerk, 1.1.1 - work to tough set ( do not drop bar)
B. 6 sets:
Push Press, 3 tough reps
rest :60
Wtd pronated strict Pullups, 3 tough reps
rest :60 b/t sets
C. 8 sets:
3 burpee Ring Muscle up
6 Strict HSPU
9 CTB
rest = work
Power
ReplyDeleteA. 92.5kg
B. 85kg & 12kg
C. 1) 3:45, 2) 2:36, 3) 3:16, 4) 4:34
Gave up after 4 rounds , HSPUS killed me!!
Niall, next time you see something this level of advancement where the movements will kill you then don't be too bashful to scale it. Something like this should be taking a minute or so. That being said, if hspu are in singles or doubles either scale to 1 abmat or even a tough barbell strict press.
DeleteWill do Kyle thanks
DeleteHonestly thought I was just having a bad day, the other two movements were fine
Thanks again
Power:
ReplyDeleteA. 215#
B. 195# and 45#
C. 1:05, 1:25, 1:35, 1:25, 1:25, 1:35, 1:40, 1:50
Power:
ReplyDeleteA. 150#
B. 135# and 15#
C. DNF after 4 sets- 1:33, 1:53, 2:!9, 3:15. My MU were done.
Gold
ReplyDeleteA. 255 - worked up to very quickly but wasn't as pretty as i'd like
B. 50, 55, 60, 65, 70 - last on 70 was tough, was sure for weight on these
C1. 135 all sets, was tough by last set
C2. 20 seconds UB, 1:24 - 4+3+3, 1:44 - 3+3+2+2
Set 1 - 32 seconds and unbroken
Set 2 - 2:22 - 5+4+4+4+4+4 - was tough only resting 32 seconds after first
Won't be able to train tomorrow, might try to get some airdyne in tonight.
The 25 unbroken chest to bars is a PR btw. Old PR was 21.
Delete