Clean & Jerk 5×1 @80% @63KG
Power Clean 5×1 @80% @60KG
Push Press 6 Sets Find Heavy Double @67KG
Front Rack Hold 3 Seconds 80,90,100,110,120,130KG
Rotational Lat Row 6×6 @40lbs
Calf Raises 3×15
041216
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Monthly Archives: April 2016
041116
Snatch Balance 8×2 @80-85% @55KG
Power Snatch 10×1 @80% @43KG
Back Squat 5×2 @80% @76KG
5R [8 Pull Ups + 5 SOTS press @25KG]
Easy 1000m Row
040816
Hang Snatch, worked up to 95% @58KG
Hang Snatch 4×3 @47KG *Took 6 Sets
Snatch Pull + Snatch High Pull 5 Sets @105% @63KG
SOTS Press 5×5 @20KG
040716
Front Squat 5×2 @60KG
6 Sets work up to 90-95% Power Clean. Worked up to 70KG, 74KG (Miss, Squat)
5R [1 Power Clean + 1 Hang Power Clean] @45KG
Clean Panda Pull 6×6 @20KG
Rotational Lat Row 6×6 @40KG
040516
Clean Pull 8×2 @110% @86KG
6 Sets work up to 90-95% Clean @74KG
6R [Jerk Drive + Push Press] @45KG
Rotational DB Row 6×6 @25lbs, 30lbs, 35lbs, 45lbs, 45lbs, 45lbs
040416
6 Set Heavy Back Squat 80,85,90,95(f),93
Power Snatch 6×1 @80-85% @45KG
Hang Snatch 5×2 @60-70% of Snatch @42KG
Snatch Push Press 5×2 @85% @56KG *5 Pull Ups Btw Sets
040216
Clean Pull 8×2 @110% @86KG
Push Press 5×2 @85% @54KG
5R [10 Ring Rows + 20 Sec Standing Lat Stretch/side]
5R [6 Pseudo Planche Push Up + 5 Shoulder Dislocates @1.5KG]
4R [30 Sec Hollow Hold + 30 Sec Bridge]
040116
Snatch 3×1 @90% @54KG
C&J 3×1 @90% @71KG
Front Squat 5×2 @85% @66KG
Behind Neck Snatch Grip Press 5×3 @30KG