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Evan Peikon
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Friday January 15, 2015-
HPA GOLD: A. Squat Clean Thruster; 1 rep OTM until failure; start @40-45% FS max, add 10lb/ set B. FS: 3-3-2-2-1-1. rest 2:30 C. Bar Muscle Up; 1,2,3,4,5... UB reps OTM until failure + 3 Sets @high effort 20 C2B Pullups 15 BJ Over (24") 100m Row Rest 3m HPA...

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Tuesday January 12, 2016-
HPA GOLD: 5 Minute @90% 20 cal Row 15 cal Assault Bike AMRAP in remamingint time of... 10 T2B 10 BJ Over (24") 10 WB (Rest 2:30) x4 sets + 20 minutes of low effort cyclical work 

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Monday January 11, 2016-
HPA GOLD: A. High Hang Sn. Hang Sn. Snatch; build to a tough complex (no drop) B1. Tng Deadlift; 4-6 reps, rest 30s B2. Max UB Strict HSPU, rest 30s B3. Max UB DU's, rest 30s B4. 30 sec AMRAP Burpee, rest 2-3m x4 set C. CGBP @3030 tempo; 10 reps @30% 1RM, r...

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Saturday January 9th, 2015-
HPA GOLD: 15 Minute AMRAP: 75 Wall Ball 1k Row 50 C2B Pullups Max Wall Ball in remaining time HPA - Power  4 min @ 85-90%/high effort: 2 Rope Climb to 15ft - use legs 4 R Arm Hang KB Snatch @ 32kg 4 L Arm Hang KB Snatch @ 32kg — 4 min rest 4 min @ 85-90%/hi...

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Wednesday January 6th, 2015-
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

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Monday January 4th, 2015-
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  O...

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Friday January 1, 2015-
HPA GOLD: A. PC. Clean; 1 complex x5 sets, rest 2m (75% last weeks max) B. Back Squat; 3.3.3 x3, rest 30s/3m + 5:00 AMRAP: Burpee Ring Muscle Up + EMOM for 20 Minutes: 1st: 3 tough strict deficit hspu 2nd: 3 tng PC @60-65% HPA - Power A. High Hang Squat Sna...

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Wednesday December 30, 2015-
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")

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Monday December 28, 2015-
HPA GOLD: A. Snatch Pull. Snatch; 1.1x5, rest 10s/2m B. PC & Split Jerk; 1 tough set every 2:00 x5 sets C. Front Squat; 4-2-4-2-4-2; rest 2:30 (inc wt ea/ wave) D. Snatch Grip DL; 6 x4, rest 2m E. Toes to Bar; 6-10 UB x6 sets, rest 1m

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Saturday December 26, 2015-
HPA GOLD: Option 1 (if you missed yesterdays session): A. Clean; build to a max
B. Back Squat; 5.5 x3, rest 60s/3m + 10 Min AMRAP: 15 UB PS (75) 15 UB WB 30 UB DU + 10 Minute Rest + 21-15-9: Deadlift (165) cal Assault Bike  Option 2 (If you trained yesterda...
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