October 15, 2012
1) Work up to a heavy snatch in 10 min or less. Then complete 5 sets of 1 reps at 85% of today’s weight.
2) Work up to a heavy clean & jerk in 10 min or less. Then complete 3 sets of 1 rep at 85% of today’s weight.
3) Back Squat
3 sets x 3 reps
(95 – 100% of last week’s 3RM)
1 set x 10 reps @ 80% of today’s weight
4) Work up to 3 RM bench press
Clean & Jerk – 100#
3×1= 85#
Back squat – 3x 3= 145#
1 x 10 = 125#
Bench Press 3RM – 85. #
Did not do the snatch workout this a.m. Because we did snatch workout with JP on Sunday afternoon.
Worked up to 185# snatch
5×1 155#
Worked up to 215# C&J (need a lot of work!)
3×1 185#
305# 3RM Back Squat
1×10 260#
245# 3RM Bench Press
175snatch
225cj
305 3rmbs
235 3rmbp
165 squat snatch
225 c and jerk (need work on this!)
315 3RM back squat
235 3RM bench press (Geez im weak!) 🙂
Snatch – 133.2# (PR) did Sunday with Jeff P….Thanks Jeff!
C&J – felt good to do again..wasn’t supposed to. Worked up to 165lb.
BS- 275 3RM
BP- 225 3RM
Great work folks!
Snatch felt awesome today! Hit 80kg no problem and almost got 90kg – soon I will get it! :-). Glad to see folks posting again. Shows your commitment. And it is appreciated!
Snatch 95 lb
Clean and jerk 125
Back squat 135
Bench 3 rm 105
Sunday Snatch work max 80 lbs / used 65 today
110 on clean / jerk
155 back squat 3×3 then 135x 10 reps
No bench press
Arm is still bothering me. Will rest it for a few days. Self diagnosis – bicep tendinitis