July 10, 2013
1) Snatch
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
2) 2 Cleans + 2 Jerks
Set 1: 60%
Set 2: 70%
Set 3: 80%
Set 4: 85% (2 cleans & 1 jerk)
Set 5: 90% (1 clean & 1 jerk)
3) Clean Pulls
4 x 2 reps @ 90%
4) Front Squat:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5 – 6: 2 reps @ 90%
5) 3 rounds not for time:
3 – 5 Glute ham raises (no kipping)
40 sec hollow hold
Snatch – 140, 165, 185, 195, 207. (Felt good so went for 227 and missed)
2 cleans + 2 J’s – 165, 195, 220, 235, 250
Clean Pulls – 275 x 4
Front Squats – 185, 225, 245, 265, 280, 280
GH Raises with green band 3×5