July 12, 2013
1) Power Snatch
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 5: 3 reps @ 70%
2) Power Clean
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 5: 3 reps @ 70%
3) Push Jerk
Set 1: 2 reps @ 60%
Set 2 – 4: 2 reps @ 70%
4) Back Squat:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 85%
Set 5: 1 rep @ 90%
5) 3 rounds not for time:
Press: 2 reps (heavy)
Weighted Pull ups: 2 reps
Power snatch: 140, 150, 160, 160,160
Power clean: 165, 175, 195, 195, 195
Push Je : 165, 190, 190, 190
Back Squat: 215, 245, 280, 300, 315
Press/weighted pullups: 135/60
Fun morning, small group today but good to have Coach Bill on the platform coaching–looked like a younger Gayle Hatch.
Ready to do tomorrow’s stuff.
Thanks for the session coach Bill. Feel free to stop in for a visit anytime.
Power snatches were 165–I was incorrect on this.
P Snatch – 140, 150, 165, 165, 165
P Clean – 165, 175, 195, 195, 195
Push J’s – 165, 190, 190, 190, I suck at these more each day.
Squats – 240, 280, 320, 340, 360
Pull-ups – 90# KB x 3
Presses – 165 x 3
I felt great tody! Threw all the percentage stuff out the window and just went by what was on the board! I put on a show and made sure everybody saw all my lifts
Power snatch: 205, 215 225-got crunk and blew everybody out!
Power clean: 225, 245, 255-theses were easy?! Threw up 275 like a boss! (The bull had to go to another platform)
Back Squat: not even gonna go there-guys it got gangster real quick!
Press: 265-all sets!
Scott left his locker open and I used his tape. And I gave Sam back his “tuff muddier” headband so he can train with eggcrate!