June 10, 2013
1) Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3 – 6: 2 reps @ 80%
2) 2 Power cleans + 2 jerks
Set 1: 60%
Set 2: 65%
Set 3 – 4: 70%
3) Clean grip deadlift:
Set 1: 4 reps @ 80% 1RM clean
Set 2: 3 reps @ 100%
4) Back Squat:
Set 1: 4 reps @ 60%
Set 2 – 3: 4 reps @ 70%
Set 4 – 5: 3 reps @ 80%
5) 4 rounds not for time:
4 x good mornings (heavy)
12 x toes to bar
8 x tall box jumps
Snatch: 125, 145, 160
Power CNJ: 175, 195, 215
Clean grip DL: 235, 255
BS: 250, 280, 335
Snatch: 50, 55,65
Power clean & jerk: 75, 80, 85
Clean grip DL: 85/105
Back Squat: 105, 120, 140
*This is for Karol, Tracy L. and Laura C.
good mornings @ 35# and 24″ box jumps.
TTB – I’m feeling stronger with these. 🙂
4 minute OHS hold = 4 x 1 minute each. (karol)
Snatch:
1 x 2 @ 135
1 x 2 @ 155
2 x 2 @ 175
1 x 2 @ 185
1 x 2 @ 190
Pwr clean and Jerk:
175, 185, 195
Clean Grip Deadlift:
225, 285
Squat:
1 x 4 @ 205
1 x 8 @ 245
1 x 6 @ 280
Fun morning.