Session #5
Max Snatch – 3 Attempts. 55-60-63(f)-63(f)
Max CnJ – 3 Attempts. 72-76-78(f)
Clean Pull 6×3 @90% @68KG
Bench Press 6×2 @80% @56KG
Bench Press 8×8 @35KG *30 Sec Rest
[8 Strict Chin Ups + 5 Reverse Dislocates] x5R
012916
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Monthly Archives: January 2016
012816
Session #4
Work up to 90% Snatch 6-7 Sets @up to 54KG
Work up to 90% Clean & Jerk 6-7 Sets @Up to 70KG
Front Squat 5×5 @60% @45KG
[30 secs Pseudo Planche Plank + 10 Medial Glute Taps] x 3R
[10 V-Ups + 3 Jefferson Curls] x3R
012716
Session #3
Front Squat 3×3 @ 68kg
Front Squat 3×3 @ 63kg
Snatch 3×1 @ 80% 1RM @54KG All Fail
Snatch 8×1 @ 70% 1RM @48KG. 6 tried (did 5) Thought it was 5×1
Snatch Pull + Extension 6×2 @ 80-90% Snatch 1RM @56KG
[8 Strict Chin Ups + 5 Reverse Dislocates] x 5R
[30 sec HS hold + 5 Dislocates] x 5R
012616
Session #2
Power Clean 5×1 @ 80% 1RM @56KG
Power Clean 8×1 @ 70% 1RM @50KG
1 Push Press + 1 Push Jerk + 1 Split Jerk complex, 8 sets @ 77% 1RM Jerk @58KG
[4 Pseudo Planche Push Ups + 5r Reverse Xiaopeng] x 5R
[30 sec Hollow + 30 sec Bridge] x 3R
012516
Week 2
Session #1
Back Squat 3×3 @ 80kg
Back Squat 3×3 @ 75kg
Power Snatch 5×1 @ 80% 1RM @45KG
Power Snatch 8×1 @ 70% 1RM @40KG
[6 Behind-the-Neck Pull Ups + 30 sec Lat Stretch] x 5R
[8r Scapular Shrugs(on toes) + 5r Cat/Cow Stretch] x 5R
012216
Session #5
Power Snatch 3×1 @ 50% 30KG
2×1 @ 65% 33KG
2×1 @ 75% 38KG
1 @ 80% 40KG
3 x1 @ 90% 45KG
Behind-the-neck Snatch Push Press, 10 mins, work to a heavy single 65KG, 70KG Miss x2
Behind-the-neck Snatch Push Press 5×1 @ 80% 1RM 52KG
Snatch Grip Lat Pulls, 6-7 sets, work to a heavy triple Up to 65KG
[8 Hanging Leg Raises + 3 Jefferson Curls @ 20kg] x 5R
Bench Press 8×8 @35KG *Last set 5 Reps, 30 Sec Rest
[5 BTN Pull Ups + 30 Sec Lat Stretch] x 5R
012116
Session #4
Clean & Jerk, 15 mins work to a heavy rep. @72KG, @76KG *Bad Jerk
Clean & Jerk 5×1 @ 80% 1RM @60KG
Hang Clean, 15 mins work to a heavy rep. @68KG, 73KG Fail
Press 3-3-3 @40,43,45KG
[24 secs Pseudo Planche Plank + 10 Medial Glute Taps] x 3R
012016
Session #3
Front Squat 3-3-3 @65,70,73KG
Snatch, 15 mins work to a heavy rep. @50KG, 54KG Miss x3
Snatch 5×1 @ 80% 1RM @40KG
Snatch Pull + Extension 6×2 @ 80-90% Snatch 1RM @56KG
[8 Strict Chin Ups + 5 Reverse Dislocates] x 4R
[30 sec HS hold + 5 Dislocates] x 4R
011916
Session #2
Clean Pull(with extension) 6×3 @ 75-80% Clean 1RM 60KG
Power Clean, 15 mins work to a heavy rep. @68KG @71KG *Got it in a full squat
1 Push Press + 1 Push Jerk + 1 Split Jerk complex, 8 sets @ 70-75% 1RM Jerk @56KG
[4 Pseudo Planche Push Ups + 5r Reverse Xiaopeng] x 5R
[30 sec Hollow + 30 sec Bridge] x 3R
011816
Cycle 2
Week 1
Session #1
Back Squat 3-3-3 @80,85,88(2)
Back Squat 3×2 @ 70% 1RM @60KG
Snatch Balance 6×2 @ 80% 1RM @50KG
Hang Power Snatch, 15 mins work to a heavy rep. @48KG, 52KG Below Parallel
[5 Behind-the-Neck Pull Ups + 30 sec Lat Stretch] x 5R
[6r Scapular Shrugs(on toes) + 5r Cat/Cow Stretch] x 5R