June 7, 2013
1) Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Sets 3 -5: 2 reps @ 80%
2) 2 cleans + 1 jerk
Set 1: 60%
Set 2: 70%
Set 3 – 4: 80%
3) Snatch Pulls:
4 sets x 3 reps @ 80%
4) Front Squat:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 3 reps @ 75%
Set 4 – 5: 3 reps @ 80%
5) 3 rounds not for time:
20 x GHD sit ups
6 x good mornings (If you didn’t do glute ham raises early in the week, do them instead.)
Snatch: 50/55/65
Clean & Jerk 70/80/95
Snatch Pull 70
Front Squat 115
3 rounds of 20 -GHD- Done!
3 rounds 6 – good mornings – 35# bar
Tracy Lyons & Laura Chelette – You ROCK!!!! Thank you for the push! Great times in the gym today.
I’m sorry William….
Front squat – 80/95/100/110
Snatch: 135, 145, 165.
CNJ: 165, 185, 210
Snatch Pulls: 160-these are getting better!
FS: 225, 245, 265, 285
Ill be sore from all those GHD’s 🙂
Snatch – 140, 160, 185, 185, 185
2 C & 1 J – 165, 190, 215, 215
Front Squats – 185, 215, 235, 250, 250
Good Morning – 95