July 8, 2013
1) Hang Power Snatch
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 65%
Set 3 – 4: 3 reps @ 70%
2) 3 Power Cleans + 2 Push Jerks
Set 1: 60%
Set 2: 65%
Set 3 – 4: 70% (2 PC + 2 PJ)
3) Snatch Pulls
4 x 4 reps @ 90%
4) Back Squat:
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Sets 3 – 4: 3 reps @ 80%
Sets 5 – 6: 2 reps @ 85%
5) Press:
4 x 2 reps
Hang power snatch: 135, 155, 165
Power clean and Jerk: 205, 225, 245
Pulls: 195
Squat: 255, 285, 315, 335, 350
Press: 175
Hit it with Bill this am!
Hang Power Snatch – 135, 155, 165, 165
PC & J’s – 165, 180, 195, 195
Snatch Pulls – 205
Squats – 240, 280, 320, 320, 340, 340
Presses – 165, 165, 175 (1/2), 175 (1/2), 165
Fun morning. 2:15 from start to finish.
Hang Power Snatch – 135, 155, 165, 165
PC & Je ’s – 165, 180, 195, 195
Snatch Pulls – 205
Squats – 215, 245, 280, 280, 300, 300
Presses – 145, 145, 150, 150
Everyone had a fun morning. Rocket–awesome job on those c&j’s–those weights equate to a 350 lb c&j. I am changing your name to “the freak”. Should be a fun week, especially Saturday.
Worked on my Snatch form with Connie.
Did Performance WOD before workout: 60 calories, 26 pull ups, 17 back squats (145#), 9 push press (95#)
Hang Power Snatch: 65#, 75#, 80# (My feet are still landing way too wide but the last 2 reps at 80# were my best ever 🙂 )
Power Clean + Jerk: 100#, 110#, 115#. I need to fix my feet on these too. I land way too wide!
Back Squat: 135#, 155#, failed at my 175# attempt figured I might be tired from the WOD so stopped there.
Press: 85#, 90#, 90#, 95# (rested a minute between the two 95# presses. I push pressed the first one, then strict pressed it, put it on rack, then did that again. Also with the 90# presses I push pressed it then strict pressed it twice.)