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July 30, 2013

1) Snatch
Set 1: 1 rep @ 60%
Set 2: 1 rep @ 70%
Set 3: 1 rep @ 80%
Set 4 – 6: 1 rep @ 85%

2) Clean & Jerk
Set 1: 1 rep @ 60%
Set 2: 1 rep @ 70%
Set 3: 1 rep @ 80%
Set 4 – 6: 1 rep @ 85%

3) Snatch Pulls
4 sets x 2 reps @ 105%

4) Front Squat:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 2 rep @ 85%

5) Press:
4 sets x 3 reps

If you lifted on Monday, do the following instead today:
1) 3 rounds not for time:
5 x muscle ups
35 sec L sit
10′ hand stand walk

2) 5 rounds for time:
Row 1,000m
10 hand stand push ups

(maintain 500m pace of each 1,000m row within 5 secs – you will need to pace from the start)

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2 thoughts on “July 30, 2013

  1. Great to be back this morning and get back into the routine.
    Snatch: 145, 165, 185, 195, 195, 195, 215 (pr).
    C&J: 165, 190, 215, 230, 230, 240
    Snatch Pulls: 215, 215, 215, 215
    Front squat: 185, 215, 245, 255, 270, 255
    Press: 145, 145, 145, 145

  2. Congrats Sam on the snatch PR.

    Snatch – 145, 170, 190, 205 x 3.
    Clean and J – 165, 190, 215, 235 x 3
    Snatch Pulls – 240 x 4
    Front Squats – 190, 230, 255, 270, 285, 270
    Presses – 160 x 4

    Glad to be back in the gym after a few days off.

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