September 7, 2012
1) Front Squat
Set 1 – 50% of possible 1-RM x 5 reps
Set 2 – 75% of possible 1-RM x 3 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM
Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets of singles.
2) Spend 15 – 20 minutes establishing a 1RM jerk from the rack position
3) Sots Press:
4 sets x 3 – 4 reps
4) 15 minute practice:
front lever
back lever
Front Squat- 275 (pr)
Split Jerk- 240, need major work on form! Good morninng
Front squat-300 (pr)
Jerk-235 (pr) failed 245
Goodmorning- going to continue work on squat depth
Front Squat – 115
Jerk – 105 (PR)
Thank you Brad and Andy for spotting me on front squat this morning!
280 Rack Jerk – PR
Levers are hard which means I probably need to do more.
280 Rack Jerk – PR
Levers are hard which means I probably need to do more.
Rack jerk 215 (pr). Front squat 255 (pr)
235 rack jerk (pr), 285 front squat (pr), levers suck, 65lb sots 4×4