Snatch Balance 6×2 @ 85% 1RM @54KG
Hang Snatch 8×1 @ 80% 1RM @49KG Took 11 Sets, Missed 3
Shoulder Press 3×3 @ 90% 3RM @40KG
[5r Wall Walk + 5r Seated Dislocate] x 5R
[10r Deck Squats + 10r Skier Squats] x 5R
123015
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Monthly Archives: December 2015
122915
Power Clean, 6 sets, build to 90% 1RM @63KG
Power Clean 8×1 @ 80% 1RM @56KG
Clean Pull 5×2 @ 90% Clean 1RM @68KG
[12 Ring Rows + 30 sec Lat Stretch] x 5R
[20 sec Hollow Hold + 20 sec Bridge] x 5R
122815
Back Squat 5×3 @ 82% 1RM @77KG
Power Snatch, 6 sets, build to 90% 1RM @45KG
Power Snatch 8×1 @ 80% 1RM @40KG
Behind-the-neck Snatch Push Press 5×2 @ 85% 2RM @54KG
[8r Scapular Shrugs + 5r Cat/Cow Stretch] x 5R
122615
Snatch, 6-7 sets, work up to single @ 90% 1RM @54KG *no misses
Clean, 6-7 sets, work to single @ 90% 1RM @68KG *no misses
Split Jerk 10×2 @ 50-60% 1RM *focus on keeping timing sharp @45KG
[8 Tuck V-Ups + 3 Jefferson Curls @ 15kg] x 5R
[6 Strict HSPU + 5 Shoulder Dislocates @ 1.5kg] x 5R
122415
Front Squat 5×3 @ 75-80% 1RM @57KG
Hang Clean, 15 mins, build to a heavy single. @70KG, Did 75KG Couldn’t Stand Up
Push Press 2-2-2-2-2, 52,54,56,58,60,62
[10 Strict Pull Ups + 30 sec Lat Stretch] x 4R
[15 sec Pseudo Planche Plank + 10r Glute Raises] x 4R
121615
Snatch Balance, 15 mins, build to heavy double. @60KG, @63 *Single, Missed 2nd Rep
Hang Snatch, 15 mins, work to a heavy single. @61KG
Shoulder Press 3-3-3 @40-43-45
[3r Wall Walk + 5r Seated Dislocate] x 5R
[10r Deck Squats + 10r Skier Squats] x 5R
121415
Power Clean, 15 min build to a heavy rep @67KG. @70KG But Ride Down pass Parallel
Power Clean 8×1 @ 75-80% 1RM @60KG
Clean Pull 8×2 @ 100% Clean 1RM @70KG
[10 Ring Rows + 30 sec Lat Stretch] x 5R
Session 2 w/ Eric @Majlis Sukan Negara
Snatch Practice
Hang Snatch Practice
Clean & Jerk Practice
121215
Back Squat 5×3 @80% @75KG
15 Min Work to a Heavy Power Snatch @50KG, @52KG Caught below Parallel
8×1 Power Snatch @80% HS @40KG
Snatch Grip Push Press 2-2-2-2-2 @40,50,55,60,64(F)
5 Rounds
5 Scapular Shrugs + 5 Cat/Cow Stretch
Parallel Bar Dips 3×10
121115
Muscle Snatch 5×3 @35KG
Power Snatch 5×3 @40KG
Snatch Push Press + OHS 5+1×5 @40KG
121015
Clean & Jerk
60% x 3+1 @45KG
65% x 3+1 @49KG
70% x 3+1 x 4 @53KG
Clean Pull – 90% x 3 x 4 @68KG
Front Squat – 70% x 4 x 5 @52KG
4 Rounds
10 Scap Retractions
10 Hip Swivels