Monthly Archives: July 2016

July 16th

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. 40,47,57,66,71,76,80kg B. Clean+2 front squats & 2 split jerks: … Continue reading

Posted in Uncategorized | Leave a comment

July 14th

A. Pause front squat 5RM @ 22X1, then -5% x 5&-10% x 5 100kg, 95kg, 90kg B. Push Press 10RM, then -5 x 10&-10% x 10 71kg, 67kg, 64kg C. Clean DL (Focus on positions) 5RM, then -5% x 5&-10% … Continue reading

Posted in Uncategorized | Leave a comment

July 13th

A. Hang Snatch below knee+mid hang: 40%×1+1: 2 sets, 50%×1+1, 60%×1+1, 70%×1+1 x 3 sets (40,47,57,62,66kg) B. Jerk BTN 40% 2×2, 50%×2, 60% 3×2 (hold split x 3s) (50,60,67,72kg) C. C&J 45%×3, 55%×3, 65%×2, 75%×3, 80%×2, 82% 2×1 (52,65,77,88,94,96kg) D. … Continue reading

Posted in Uncategorized | Leave a comment

July 12th

A. Push Press BTN (inside snatch grip): 5RM, then -5%x5 & -10%x5 (77,73,70kg) B. Pause back squat 10RM @ 22X1, then -5% x 10 & -10% x 10 (95,90,85kg) C. CG Bench Press 10RM, then -5% x 10 & -10% … Continue reading

Posted in Uncategorized | Leave a comment

July 11th

***Restarting week 1 of 12*** A. Snatch Push Press+OHS: (% of snatch 1RM) 30% × 2+1, 40% x 2+1, 50% x 2+1, 60% x 2+1, 70% x 2+1 (30,40,50,60,65kg) B. Snatch 45%×3, 55%×3, 65%×3, 75%×3, 80%×2, 82% 2×1 (42,52,62,70,75,77kg) C. … Continue reading

Posted in Uncategorized | Leave a comment