HPA GOLD:
A. Power Snatch; 2 reps x5, rest 2m
B. PC. HPC. SJ; 1 complex every 2:00 x4 sets
C. Front Squat; 3-2-1-3-2-1; rest 2:30
+
For Time:
21 Strict Press (95)
60 cal AD
18 Strict Press (95)
60 cal AD
15 Strict Press (95#)
*Attention HPA-GOLD Atletes*
Over the course of the next few weeks I will be transferring to Training Think Tank. As such I must relinquish my role here, at HPA, and as a consequence I will no longer be programing for the HPA GOLD focus group. That being said, this will be the second to last week of scheduled programming for HPA GOLD. At that time I recommend those of you who are currently following switch over to HPA Power.
HPA - Power
A. Power Snatch, 1 rep every :60 x 10 sets -- last few sets should be approx 95% of previous best or more
B. Front Squat, build to tough set of 6
C. Front Squat, 6 reps @ 90% of part B x 3 sets rest 3 min b.t sets
D. Push press, build to moderate triple
+
For time:
18 - 15 - 9 - 6 - 3
Burpee Over Barbell
Push press 135/95
Attention All HPA-Power & GOLD Athletes. After Evan makes the transfer over to TTT I will be merging our two focus groups into one. Of course, writing the Power program I do have a few biases but the program will remain focused around the CrossFit Open/Regionals. As always the program will be geared to the priorities of those who follow, so that being said, keep the feedback coming and we will keep it rockin'! - Kyle Tiringer
Gold :(
ReplyDeleteA)135#, 155#, 165# too deep on first rep, failed second, 155#, 155#
B) 225#, 225#, 235# failed HPC, 235# failed HPC
C) 275#, 295#, 315#, 275#, 295# failed second, 296#
11:37
Power
ReplyDeleteMonday Jan 4
A. Power Snatch, 1 rep every :60 x 10 sets -- last few sets should be approx 95% of previous best or more
150
B. Front Squat, build to tough set of 6
195
C. Front Squat, 6 reps @ 90% of part B x 3 sets rest 3 min b.t sets
175
D. Push press, build to moderate triple
+
For time:
18 - 15 - 9 - 6 - 3
Burpee Over Barbell
Push press 135/95
9:28
Gold:
ReplyDeleteA. 155, 155, 165, 165, 165
B. 215, 215, 225(missed jerk), 225
C.
+
10:05
Gold
ReplyDeleteA. 85-105-105 (failed first rep)- 105-105
B 150-150-155-155
C. 165-170-175-165-175-180
D. 12:01 (:41 sec 21 UB) 1st 60 calls took 4:33
Power
ReplyDeleteA. 154
B. 198
C. 178
D. 176
E. 12:11
Gold
ReplyDeleteA. 155, 165, 175, 185, 185 just below on second rep of 185 both sets, done tng
B. 205, 215, 225, 235, done tng with push jerk
C. 255, 275, 295, 265, 285, 315
+
14:29
Happy with the tng oly work. The 315 is a PR for top weight on rep scheme for front squat, didn't go quite as high on earlier sets but probably could have. I felt like 14:29 was a good time for me but airdyne+pressing endurance are weaknesses for me. Average HR was 184, max HR was 193. I worked almost the whole last 60 cals on airdyne between 190-193 HR, had some decent lactate build up but wasn't completely spilling over. If I had gone much faster would of had to slow down a ton to recover. I feel like my lactate threshold has gone up but my speed at lactate threshold while better still seems like it needs to improve.