Tuesday 10.31.17

Tuesday – Day 65

  • Power Snatch – 75%x 10×1 OTM
  • Power Clean + Power Jerk – 75% x (1+1) x 10 OTM

3 Sets:

10 Back Extension

10 Sit Ups

10 Bird Dogs /side

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Monday 10.30.17

Day 64

WELCOME: RALEIGH COACHING NOW

We will be hitting a heavy single first for these lifts!!! Make sure to come in prepared to move quickly and GET TO WORK!

Heavy single doesn’t mean take 5-6 tries, it means 3 at the most, if you’re not feeling it hit one and call it good !!!

  • Snatch – HS; 75%x 3×2 OTM (% of HS)
  • Clean & Jerk – HS; 75% x (2+1) x 3 OTM (% of HS)
  • Back Squat – HS; 75%x3x3 (% of HS)
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Saturday 10.28.17

Saturday – Day 62

  • Snatch – 70%x1, 75%x1, 80%x1, 85%x1x2sets
  • Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1x2sets
  • Front Squat – 80%x 3×2
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Thursday 10.26.17

Thursday – Day 60

  • Power Clean – 75%x2x1, 80%x3x1
  • Power Jerk – 75%x2x1, 80%x3x1

3 Sets:

10 Back Extensions

15 Sit Ups

10 Glute Bridges

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Wednesday 10.25.17

Wednesday – Day 59

  • Clean – 75%x2x1, 80%x3x1
  • Clean Pull – 85%x3, 90%x3x2 sets
  • Pause Back Squat – 65%x2, 70%x2x2sets
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Tuesday 10.24.17

Tuesday – Day 58

  • Jerk – 75%x2x1, 80%x3x1
  • Push Press – 70%x3, 75%x3x2 sets

3 Sets:

10 Back Extension

10 Reverse Crunches

10 Clam Shells /side

 

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Monday 10.23.17

Deload Week – HIP HIP Hooray

Monday – Day 57

  • Snatch – 75%x2x1, 80%x3x1
  • Snatch Pull – 85%x3, 90%x3x2 sets
  • Back Squat – 75%x3, 80%x3x2 sets
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