October 19, 2012
1) Work up to a heavy snatch in 10 min or less. Complete 5 sets of 1 rep at 85% of today’s max snatch.
2) Work up to a heavy clean and jerk in 10 min or less. Then complete 2 sets of 1 rep at 85% of today’s max.
3) Press
3 sets x 3 reps
Add 2 lbs to last week’s weight
4) Front Squat
3 sets x 3 reps (add 2 -5 lbs to last week’s weight)
1 set x 10 reps 80% of today’s weight
10# PR today on snatch 205#’s
5×1 175#’s
220# C&J
2×1 180#’s
Front Squat-265,270,270
1×10 215
Press 3×3 150#’s
Congrats Nathan and Kathryn for the Snatch PR”s!
Snatch PR 185 pds
5 sets 1 at 160
Press 3 x 3 at 170
Front Squat 3 x 3 at 250
1 x 10 at 225 (that hurt)
No clean and jerk today!
Jeff (Bolt) and William (Yoda) great coachong on the OLY lifts!