June 25, 2013
1) Hang Snatch
Set 1: 3 reps @ 60%
Set 2 – 3: 3 reps @ 70%
Set 4 – 6: 3 reps @ 80%
2) Power Clean
Set 1: 4 reps @ 60%
Set 2 – 3: 4 reps @ 65%
Set 4 – 5: 3 reps @ 70%
3) Behind the neck push jerk:
Set 1: 4 reps @ 60%
Set 2 – 3: 4 reps @ 65%
Set 4 – 5: 3 reps @ 70%
% based on projected 1RM c&j
4) Snactch Pulls
4 x 4 reps @ 100 – 110%
5) Front Squat:
Set 1: 4 reps @ 60%
Set 2 – 3: 4 reps @ 70%
Sets 4 – 5: 4 reps @ 80%
6) Bench Press:
4 x 3 reps (heavy)
Morning:
Hang Snatch – 135, 160, 160, 185, 185, 185 (80% Sets were not unbroken, had to a double and a single on to make each set of 3; landed all 9 reps) This was a very challenging weight for 3 reps.
Power Cleans – 170, 185, 185, 200, 200
BHNJ’s – 160, 175, 175, 190, 190
Afternoon:
Front Squats – 185, 215, 215, 245, 245
Snatch Pulls – All sets at 215
Bench – 255, 265, 265, 265