July 22, 2013
1) Snatch
Set 1: 1 rep @ 60%
Set 2: 1 rep @ 70%
Set 3: 1 rep @ 80%
Set 4: 1 rep @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95%
Set 7: 1 rep @ 85%
Set 8: 1 rep @ 90%
2) Clean & Jerk
Set 1: 60%
Set 2: 70%
Set 3: 80%
Set 4: 85%
Set 5: 90%
Set 6: 95%
Set 7: 85%
Set 8: 90%
3) Front Squat:
Set 1: 2 reps @ 60%
Set 2: 2 reps @ 70%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
Set 7: 2 reps @ 90%
4) Clean Pulls
4 sets x 2 reps @ 90%
5) Push Press:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 5: 2 reps @ 70%
Snatch- 140, 160, 185, 195, 207, 218 (f), 195, 207 (f)
I felt good today on snatch but found myself pulling from the toes on the heavier weights which left me and the bar too far out front. Overall below average day as far as technique.
Clean & J – 165, 190, 215, 230, 245, 255, 235, 245.
Did a better job of driving through on the jerks, but considering its girl weight, I have a long way to go.
Front Squats – 185, 225, 255, 280, 295, 315 (10#pr), 295
Clean Pulls – 235. Went light and worked on doing them correctly.
3 hours total and left out the push presses.
Snatch: 120, 140, 160, 170, 180, 190 (failed it 4 times), 170, 180.
Thought for sure I would hit 190 but couldn’t stand it up!
CNJ: 170, 195, 225, 235, 255, 270, 240, 255.
Front squats: 210, 245, 280, 300, 315, 350, 315.
Press: 165, 175, 185
No clean pulls.