Weigh in 56.9 at Vanguard
Snatch 55,60,62(f)
Clean and Jerk 72,75,80(f)
043016
Reply
Monthly Archives: April 2016
042716
Snatch Work up to 80% @50KG
Snatch 5×1 @70% @42KG
C&J Work up to 80% @67KG
C&J 5×1 @70% @60KG
Front Squat 6×2 @55KG
5R [8 Hanging Leg Raises + 5 Jefferson Curls]
042616
Power Snatch Work Up to 90% @67KG
Power Snatch 5×1 @80% @60KG
Push Press 5×2 @57KG
Front Rack Hold Worked up to 130KG
5R [5 Dips + 20 Sec Pec Stretch]
Hollow Hold Accumulate 120 Secs
042516
Snatch Balance 6×2 @80% @54KG
Power Snatch Work up to 90% @48KG
Power Snatch 5×1 @80% @43KG
Back Squat 4×1 @90% @86KG
Back Squat 5×2 @70% @70KG *Did A little More
5R [5 Pull Ups + 5 Shoulder Dislocates @2.5KG]
042116
Testing Openers
Snatch 3 Singles @55KG 3/6
C&J 3 Singles @72KG
Back Squat 5×3 @75% @72KG
5R [8 Kipping Pull Ups + 8 Dips]
042016
Snatch Balance 6×2 @60% @40KG
Snatch 5×1 @80% @48KG *5/6
Snatch 5×1 @70% @42KG
BHN Snatch Grip Press 5×3 @25KG
5R [6 HSPU + 3 Shoulder Dislocates @2.5KG]
5R [5 Pull Ups + 5 Dips]
041916
Front Squat 6 Sets Heavy Doubles. Worked up to 78GK
Heavy Clean 6 Sets Heavy. Worked up to 70KG
Push Press 6 Sets Heavy Doubles. Worked up to 65KG
4R [8 Ring Push Ups + 3 Shoulder Dislocates @1.5KG]
4R [8 Hanging Leg Raises + 3 Jefferson Curls]
041816
Snatch Balance 6 sets to 90% @61KG
Heavy Triple Hang Snatch. Worked up to 50KG
Rotational Lat Rows 6×6 @45lbs
041416
Clean & Jerk 6 Sets to 90% @71KG
10×1 @60KG
1/4 Squat 6 Sets @105KG, 120KG, 140KG, 140KG, 140KG, 140KG
Bench Press 5×3 @50KG, 53KG, 55KG, 58KG, 60KG *10 Chin Ups Btw Sets
041316
Snatch Push Press 5×2 @60% @40KG
Snatch Balance 5×2 @75% @50KG
6 Sets work to 90% Snatch @55KG *Took 3 tries
5×1 @70% Snatch @43KG *5/7 Attempts
5R [5 HSPU + 3 Shoulder Dislocates @2.5KG]