July 1, 2013
1) Snatch
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Set 5 – 6: 3 reps @ 80%
2) Hang Power Clean
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 4: 3 reps @ 70%
3) Push Jerk:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 4: 3 reps @ 70%
4) Clean Pulls
4 x 3 reps @ 100 – 110%
5) Back Squat:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Sets 3 – 4: 3 reps @ 80%
Sets 5 – 6: 2 reps @ 85%
6) Good Mornings:
4 x 6 reps (heavy)
Snatch- 140, 165, 185, 195, 185. 80% x 3 was challenging, but made all lifts.
Hang cleans – 175, 195, 205
Push Jerks – 165, 180, 195
Clean Pulls – 245, 295 x 3 sets
Squats – 235, 280, 315, 335
Good Mornings – 135 x 2, 155 x 2
Sam ended the overhead hold competition 8 minutes after walking in the door. Bill will have to issue a new challenge soon.
William – What a fun morning! I started out my morning sore and stiff from Saturday’s schedule and now I’m feeling pretty good!
We hit all of our lifts today!
I did 2 min OHS holds x 2 with 35 # bar.
Snatch: 120, 135, 155, 165, 155
Hang power clean: 175, 195, 205
Push Jerk: 165, 185, 205.
Clean Pulls: 255
Back Squat: 245, 295, 315, 365
Snatch: 140, 160, 185, 195, 185
Hang Pwr clean: 165, 175, 195
Push Jerk: 165, 175, 195
Clean pulls: 305
Back squat: 210, 245, 280, 300
Also–Brad, Scott and I held the 135 overhead for 1 minute. We will move up to 155.
Snatch: Set 1> 75# Set 2> 85# Set 3> 95# x2, 90# x1 Set 4> 95# x2, 90# x1 Set 5> 90# x2, 95# x1
Hang Power Clean: Set 1> 100# Set 2> 105# Set 3> 110# Set 4> 115#
Push Jerk: Set 1> 105# Set 2> 110# Set 3> 115# Set 4> 120#
Clean Pulls: Set 1> 155# Set 2> 165# Set 3> 170# Set 4> 175#