120815

Posted on December 8, 2015 by

Power Clean – 70% x 3 x 5 @50KG
Power Jerk (% of split jerk) – 60% x 3 x 5 @42KG
Push Press – 70% x 5 x 5 @36KG

4 Rounds
10 Scap Retractions
10 Hip Swivels

120715

Posted on December 7, 2015 by

Snatch – 60%x3 @31KG
65%x3 @34KG
70%x3x4 @36KG

Snatch Pull – 90% (of sn) x 3 x 4 @47KG

Back Squat – 70% x 6 x 5 @65KG

SLDL – 3×5 @60KG

4 Rounds
10 Scap Retractions
10 Hip Swivels

Posted on December 3, 2015 by

Snatch – max
53KG(F)
53KG
57KG(F)
57KG(F)
57KG
60KG

Clean & Jerk – max
69KG
73KG
75KG

Back Squat – max
91KG
94KG
100KG(F)

Posted on December 2, 2015 by

Power Snatch
60% x 2 x 5 @31KG

Power Clean & Jerk
60% x 2(1+1) x 5 @42KG

Front Squat
3×3 @40KG