Monday, November 2, 2015

MONDAY



A) Front/Back Squat
3 Sets x 7/13 @ 70% (Use FS 1RM)

Note: Prep group to perform 4 sets.

B) 10min AMRAP
10 x Power Clean: 50/35
30 x Double Unders

Extra's - Week 2 - Session 1
Technique Primer: Press in Snatch - 5,4,3 (ascending weights)
- Snatch - HS (80%x1, 85%x1, 90%x1)x2 (% of HS)
- Clean & Jerk - 70%x(1+1), (75%x(1+1), 80%x(1+1), 85%x(1+1))x2
- Front/Back Squat - 4x7/13@70%

11 comments:

  1. A) 4 x 98 kg

    B) 4 + 16, was still so tired after the squats

    Extras:
    C&J - 66.5, 71, 76, 81

    ReplyDelete
  2. A) 4 x 63kg
    B) 6 +5 Rxd
    Extras:
    Snatch - 42.5(HS), 34, 36, 38
    C&J - 45.5, 49, 52, 55.5

    ReplyDelete
  3. a. 56kg
    b. 5 rounds 30 row pulls instead of DU
    Extras
    Snatch 60kg then 48, 51, 54
    C&J 49 then 52.5, 56, 60 x2

    ReplyDelete
  4. A. 47,5

    B. 32.5. 5+9

    Extras snatch HS 34. 27 29. 30.5
    C J 36. 38.5. 41. 43.5

    ReplyDelete