Saturday 10.21.17

Saturday – Day 55

  • Snatch – HS
  • Clean & Jerk – HS
  • Front Squat – 85%x2, 90%x2, 90%x2
  • Good Morning – 3×5
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Thursday 10.19.17

Thursday – Day 53

  • Power Clean – 85%x2x2, 85%x3x2
  • Power Jerk – 85%x2x2, 85%x3x2
  • SLDL – 3×5

3 Sets:

10 Back Extensions

15 Sit Ups

10 Glute Bridges

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Wednesday 10.18.17

Wednesday – Day 52

  • Clean – 82% x 5×1 OTM, 87% x 5×1 OTM, 92% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Clean Pull – 95%x3, 100%x3, 95%x3
  • Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
  • Pause Back Squat – 70%x2, 75%x2, 70%x2

 

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Tuesday 10.17.17

Tuesday – Day 51

  • Jerk – 82% x 5×1 OTM, 87% x 5×1 OTM, 92% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Push Press – 83%x3, 83%x3x4 sets
  • Back Squat Jump – 25%x3x3

3 Sets:

10 Back Extension

10 Reverse Crunches

10 Glute Bridges

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Monday 10.16.17

Monday – Day 50

  • Snatch – 82% x 5×1 OTM, 87% x 5×1 OTM, 92% x 5×1 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
  • Snatch Pull – 95%x3, 100%x3, 95%x3
  • Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift – 90% x (2+1+1), 95% x (2+1+1), 90% x (2+1+1)
  • Back Squat – 85%x3x3
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Saturday 10.13.17

Saturday – Day 48

  • Snatch – HS
  • Clean & Jerk – HS
  • Front Squat – 85%x2x2, 90%x2
  • Good Morning – 3×5
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Thursday 10.12.17

Thursday – Day 46

  • Power Clean – 80%x2x2, 85%x3x2
  • Power Jerk – 80%x2x2, 85%x3x2
  • SLDL – 3×5

3 Sets:

10 Back Extensions

15 Sit Ups

10 Glute Bridges

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