Monthly Archives: June 2016

June 29th

A. Hang Snatch below knee+mid hang: 40%×1+1: 2 sets, 50%×1+1, 60%×1+1, 70%×1+1, 73%x1+1, 75%x1+1: 3 sets 40,48,57,66,70,72kg B. Jerk BTN: 40% 2×2, 50%×2, 60%×2, 65%x2, 68% 2×2 (hold split x 3s) 50,60,72,78,82kg C. C&J: 45%×3, 55%×3, 65%×3, 75%×3, 80%×2, 83%x1, … Continue reading

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June 28th

A. Push Press BTN (inside snatch grip) 5RM, then -5%x5 & -10%x5: 80,76,72kg B. Back squat 10RM @ 20X1, then -5% x 10 & -10% x 10: 110,105,100kg C. CG Bench Press 8RM, then -5% x 8 & -10% x … Continue reading

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June 27th

A. Snatch Push Press+OHS: (% of snatch 1RM) 32% × 2+1, 42% x 2+1, 52% x 2+1, 62% x 2+1, 72% x 2+1: 40,50,60,68kg B. Snatch 45%×3, 55%×3, 65%×3, 75%×3, 80%×2, 82%x1, 85% 2×1: 42,52,62,71,76,79,81kg 2 x 1 C. Mid … Continue reading

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June 25th

A. Snatch pull+snatch: 40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 2 sets, 80% 1 set, if ok then work up to 85-90% x 1 set. 40,47,57,65,71,76,81,83kg B. Clean+2 front squats & 2 split jerks: … Continue reading

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June 23rd

A. Pause front squat 5RM @ 22X1, then -5% x 5&-10% x 5 95/90/86kg B. Push Press 10RM, then -5 x 10&-10% x 10 72/68/64kg C. Clean DL (Focus on positions) 5RM, then -5% x 5&-10% x 5 135/128/121kg Bro … Continue reading

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June 22nd

A. Hang Snatch below knee+mid hang: 40%×1+1: 2 sets, 50%×1+1, 60%×1+1, 70%×1+1, 73%x1+1: 3 sets 40,50,58,67,70kg B. Jerk BTN 40% 2×2, 50%×2, 60%×2, 65% 3×2 (hold split x 3s) 50,60,72,80kg C. C&J 45%×3, 55%×3, 65%×3, 75%×3, 80%2×2, 83% 2×1 55,65,76,88,94,97kg … Continue reading

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June 21st

A. Push Press BTN (inside snatch grip): 5RM then -5%x5&-10%x5: 77kg, 73kg, 70kg B. Pause Squat 10RM @ 22X1, then -5% x 10&-10% x 10: 95kg, 91kg, 86kg C. CG Bench Press 10RM, then -5% x 10&-10% x 10: 71kg, … Continue reading

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