HPA GOLD:
A1. CGBP; 4-6x5, rest 2m
A2. Pendlay Row; 6-8x5, rest 2m
B. Double KB PP; 15-20x2, rest 2m
C. Neutral Grip Strict Pullup; 6-8 x4, rest 2m
D. Butterfly Lateral Raise; 12-15x3, rest 1m
HPA - Power
A. Push press, 5-4-3-5-4-3 rest 2-3 min b/t sets -- 2nd wave should be higher than first
B1. Deadlift @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60
B2. Standing Strict Press @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60
C. EMOM x 6 minutes:
3 Deadlifts (315lb/225lb)
9 Ring Dips
--rest 6 min
D. EMOM x 6 minutes:
9 KB swings @ 32kg/24kg
9 HR push ups
A. Push press, 5-4-3-5-4-3 rest 2-3 min b/t sets -- 2nd wave should be higher than first
ReplyDelete135-155-175. 155-175-195
B1. Deadlift @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60
290#
B2. Standing Strict Press @ 30X1, 5 reps @ approx 70%RM x 5 sets rest :60
112#
C. EMOM x 6 minutes:
3 Deadlifts (315lb/225lb)
9 Ring Dips
First 3 rounds rx last 2 rounds unable to complete dips
--rest 6 min
D. EMOM x 6 minutes:
9 KB swings @ 32kg/24kg
9 HR push ups
Completed rx
Gold:
ReplyDeleteA1. 165, 175, 185, 195, 185
A2. 135, 135, 145, 145, 155
B. 45, 53
C. Completed
D.
Power
ReplyDeleteA. 60-70-80-65-75-85KG
B. 140K & 35kg
GOld:
ReplyDeleteA1. 95-100-100-100-100
A2. 75-85-90-95-95
B. 26# and 36#
C. 6-6-6-6
Gold
ReplyDeleteA1: 215x5x5 sets, 225x5
A2: 185x8x5 sets
C. 50x20, 55x15
D. 4 sets of 8, no weight, this was tough
E. Done