HPA GOLD:
A. WPU; build to a max
B1. Push Press; 10-10-10, rest 20s
B2. Strict HSPU; 1:00 AMRAP x3, rest 3m
+
10 Minute AMRAP:
3,6,9,12,15,18....etc
C2B Pullup
BJ Step Down (30")
HPA - Power
A. High Hang Squat Snatch, smash your old 1rm
B. Power Clean, work to tough triple
C. Back Squat , work to solid single
D. 10 min EMOM:
2 T&G Tough but fast Deadlift
2 High Box jump from seated position
E. For time:
21-15-9
GH raises
Toes to bar
Gold:
ReplyDeleteA. 70. The last bit of the pull is the limiting factor on this. 75+ gets up there easy just that last inch gets me.
B. Push Press 115. HSPU 11,9,10
C. 21 CTB and 18 Box Jump.
GOld:
ReplyDeleteB. PP @ 95, Strict HSPU 8-9-5
C. 18's + 6 C2b
Gold
ReplyDeleteA. 70, 90, 105 PR
B1. 135 all sets
B2. 11, 7, 6 - was fatigued from burpees yesterday for sure
+
21 CTB pullups + 8 box jumps
Happy with pullup work, mostly broke into sets of 3-6, tried to keep rest short, could have maybe cut it a little shorter but I'm definitely happy with 84 pullups. I felt like I could have kept going at same pace but was just on the edge of hitting the wall at times on pullups, felt like I paced it pretty good.