Snatch 8×1 @40KG
Back Squat 3×3 @70KG
041117
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Monthly Archives: April 2017
041017
Bench Press to a Heavy 8 Reps @50-55-60KG
5 Rounds
10 Bench Press @40KG
5 Pull Ups
5 Rounds
10 Incline DB Bench Press @25lbs
8 China Rows @45lbs
040817
Pushmore Liftoff
Weight In @61.4KG
Snatch 55-60(f)-63*PR
Clean & Jerk 75-80-83*Competition PR
040717
Snatch 5×1 @40KG
Clean & Jerk 5×1 @50KG
3R (8 Pull Ups + 8 Dips)
4R (15 Sec Hollow Hold + 15 Sec Back Extension)
040517
Snatch 6-7 sets up to 90% @60KG
Snatch Panda Pull 5×3 @70% @45KG
5R (8 V-Ups + 5 Jefferson Curls @20KG)
3R (5 Shoulder Dislocates + 5 Reverse Dislocates)
2R (5 Shoulder Dislocates + Dead Hang)
040417
Clean & Jerk 6×1 @80% @70KG
Jerk Drive 5×1 @90KG
Front Squat 4×3 @70% @60KG
4 Rounds:
8 Hinge Rows
8 Push Ups
8 Hanging Leg Raises
8 Back Extensions
040317
Snatch Balance 5×3 @50% @31KG
Hang Snatch 5×3 @60% @45KG
SOTs Press 5×3 @20KG
5R (8 Pull Ups + 8 Dips)
3R (24 Sec Hollow Hold + 24 Sec Arch Hold)
040117
Back Squat 4×3 @70% @72KG