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:

40% 2 sets, 50% 2 sets, 60% 2 sets, 70% 2 sets, 75% 1 set, 80% 1 set, then work up to a 85-90% x 1 set
47,60,72,82,88,92,95kg

C. Back squat 5RM, then -5% x 5&-10% x 5
120kg, 114kg, 108kg

D. GHD hip extension 3 x 8 @ 31X2

E. DB bench 3 x 10 @ 30DB’s

F. DB shrugs 3 x 10 @ 50kg farmer handles

G. DB fat grip bicep curls 3 x 10 @ 17DB’s

H. 2 x max effort CG push ups: 20+20

Advertisements
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s