October 12, 2012
1) Work up to a heavy snatch. Complete 5 sets of 1 rep at 85% of today’s weight.
2) Work up to a heavy clean and jerk. Complete 3 sets of 1 rep at 85% of today’s weight.
3) Press
3 sets x 3 reps with Monday’s 3RM
4) Front Squat
3 x 3 with last week’s 3RM
1 set x 10 reps @ 80%
Snatch 95 lb
Clean and jerk 120
Strict press 80 lb
Front squat 115
3 position snatch – 2 sets @ 45 lb. / 2 sets @ 50
Snatch Balance – 4 sets @ 55
Press 3 sets x 3 @ 65 lb
Front squat 3 sets x 3 @ 125 lb
1 set of 10 @ 100 lb
William – thanks for the spot on front squat!!!
Squat Snatch 170 (PR) Thanks Jeff and William for the coaching!
Clean and Jerk 225
3 rep Strict Press 165
3 rep Front Squat 275
Tomorrow looks like fun!!!
3 position snatch set one 50 lbs
Sets 2-4 55lbs
Snatch bal – 60 lbs
Skipped strict press due to arm issue. Did 70 lbs last time
Front squat
145 x 2 sets of 3… Then the man saw me and said something about going lower so the weight came off and I did 115 x 1 set of 3 and 10 reps at 115 with better depth.