July 17, 2013
1) Power Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 65%
Set 3: 2 reps @ 70%
Set 4: 1 rep @ 75%
Set 5: 2 reps @ 65%
Set 6: 2 reps @ 70%
2) 2 Power Cleans + 1 Jerk
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75% (1 clean & 1 jerk)
Set 5: 65%
Set 6: 70%
3) Clean Pulls
4 x 3 reps @ 90%
4) Back Squat:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
5) Row max distance in 20 min.
2 PC + 1 J – 165, 175, 190, 205, 185, 190
Power Snatch – 140, 150, 160, 175, 150, 160
Back Squat – 240, 280, 320, 340
Row – 4,932m *This was boring but not as bad as I thought it would be. I think everything went numb after 10 minutes.
Good morning.
2 PC + 1 J – 165, 175, 190, 205, 185, 190
Power Snatch – 140, 150, 160, 175, 150, 160
Back Squat – 215, 245, 280, 300 (still need to get a lot stronger on these)
Row – 4,987 meters. I agree with Scott–this is probably the most boring thing we have ever done. It might be better if we had to row a predetermined distance for time. I would rather pull the sled than row.
Fun morning though.
I thought the rowing was fun . . . Said no one ever! I got 4253.
Did PR my power snatch. 100#