Clean & Jerk
60%x3+1 @42KG
65%x3+1 @46KG
70%x2+1 @49KG
75%x2+1 @53KG
80%x2+1 x 3 @56KG
Clean Pull
100% (of cln) x 3 x 2 @70KG
105% x 3 x 2 @74KG
Front Squat
70%x3 @49KG
75%x3 @53KG
80%x3 @56KG
85%x3x2 @60KG
101515
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Monthly Archives: October 2015
101415
Power Clean
70%x3 @49KG
75%x3 @53KG
80%x2x2 @56KG
85%x2x2 @60KG
Power Jerk
60% (of split jerk) x 3 @41KG
65%x3 @45KG
70%x2x2 @48KG
75%x2x2 @52KG
Push Press
70%x5 @36KG
75%x5 @39KG
80%x3x3 @42KG
Ring Push Ups 4/2/2 3×15
101315
Snatch
60%x3 @31KG
65%x3 @34KG
70%x2 @36KG
75%x2 @39KG
80% x 2 x 3 @42KG
Snatch Pull
100% (of sn) x 3×2 @54KG
105% x 3 x 2 @57KG
Back Squat
70%x4 @65KG
75%x4 @70KG
80%x4x3 @75KG
SLDL – 3×5 @78KG
101015
Snatch
65%x2 @34KG
70%x2x2 @36KG
75%x1x2 @39KG
80%x1 @42KG
85%x1 @45KG
90%x1 @47KG
Heavy Single @50KG, 53KG(Miss), 54KG
Clean & Jerk
65%x2+1 @46KG
70%x2+1×2 @49KG
75%x1+1×2 @53KG
80%x1+1 @56KG
85%x1+1 @60KG
90%x1+1 @64KG
Heavy Single @68KG, 72KG(Miss), 72KG(Miss)
Back Squat
75% x3 @70KG
80%x3x4 @75KG
Good Morning – 3×5 @40KG
Press – 3×6 @30KG
100915
Power Snatch
70% x 3 @36KG
75% x 3 @39KG
80% x 2 x 4 @42KG
Snatch High-Pull – 75% (of snatch) x 3 x 5 @39KG
Snatch Push Press + Overhead Squat
70% x 5+1 @36KG
75% x 5+1 @39KG
80% x 3+1 x 3 @42KG
100815
Clean & Jerk
60%x3+1 @42KG
65%x3+1 @46KG
70%x2+1 @49KG
75%x2+1×4 @53KG
Clean Pull – 100% (of clean) x 3 x 4 @70KG
Front Squat
70% x 3 @49KG
75% x 3 @53KG
80% x 3 x 3 @56KG
100715
Power Clean
70%x3 @49KG
75%x3 @53KG
80% x 2 x 4 @56KG
Power Jerk
60% (of split jerk) x 3 @41KG
65% x 3 @45KG
70% x 2 x 4 @48KG
Push Press
70% x 5 @36KG
75% x 5 @39KG
80% x 3 x 3 @42KG
3 Rounds:
12 DB Bench Press (On A Ball) @35LBS 2/0/2 Tempo
8 Ring Push Ups 4/2/2 Tempo
100615
Week 5/12 Oly Cycle
Snatch
60%x3 @31KG
65%x3 @34KG
70%x2 @36KG
75x2x4 @39KG
Snatch Pull – 100% (of sn) x 3 x 4 @52KG
Back Squat – 75% x 4 x 5 @70KG
SLDL – 3×5 @75KG
100115
Recovery Week
Snatch
60%x2 @31KG
65%x2x2 @34KG
70%x2x3 @36KG
Snatch Pull
90%x2x2 @47KG
95%x2x2 @49KG
Back Squat
70% x 4 x 5 @65KG
3Min Dead Hang