Tuesday, February 12, 2013

Week 1 Day 3


AM
Snatch
3 sets of 2 with about 70%

Clean
3 sets of 2 with about 70%

Push Press Bar Behind Neck
3 sets of 6 with 2:30 rest


PM
Snatch off the blocks (bar close to knee height)
Work up to a heavy triple


Snatch pull high pull+ snatch high pull+ snatch off the blocks
Stay about 20% lighter than snatch off the blocks and work on form


Clean+ clean and jerk off the blocks
work up to a heavy weight


Romanian Deadlifts
2 sets of 10 reps (light)


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2 comments:

  1. Chris RyanApril 18, 2013 at 12:01 PM

    Started the 4 week Program on Monday.

    Today hit block snatch triples at 95 (lbs), 135, 185, 205, 225(pr)
    Block High-Pull, High Pull, Snatch 3x3 @205.
    Block Clean + Clean and Jerk 135, 225, 275, 295(pr)
    Push Press 6@185, 5@225, 6@205.

    Video of the PRs.
    http://www.youtube.com/watch?v=-fyCthNQhJ0&list=UUUiJXIVhmqFitegW3uIzaPQ&index=1

    ReplyDelete

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