July 5, 2013
1) Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3 – 4: 2 reps @ 80%
Set 5: 2 reps @ 85%
2) Cleans
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3 – 5: 2 reps @ 80%
3) Jerk from Racks
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3 – 5: 2 reps @ 80%
4) Back Squat:
Set 1: 4 reps @ 60%
Set 2 – 3: 4 reps @ 70%
Sets 4 – 5: 4 reps @ 80%
5) Press:
4 sets x 3 reps (heavy)
Snatch – 140, 160, 185, 185, 200 (1 of 3 @ 85%)
Cleans – 180, 220, 240, 240, 240
Rack J’s – 165, 190, 215, 215, 215
Squats – 220, 280, 320, 320, 320
Presses – 140, 150, 155, 155
Snatch – 140, 160, 185, 185, 200 (1 rep on 200)
Cleans – 165, 195, 220, 220, 220
Rack Je ‘s – 165, 195, 215, 215, 215
Squats – 215, 245, 245, 280, 280
Presses – 140, 140, 150, 150
Fun morning–ready to see what we get to do tomorrow.