Thanks, Derek. My log will probably look jacked up for awhile as I settle in to the OLY lifting thing. I'll probably spend most of the next two weeks figuring out what weights to use and how to do new exercises.
This is the last day I'll play catchup. I'll also add the WOD back in starting Thursday.
1) Hang power snatch - 2 x 5
2) Front squat - 75% x 5 x 3
I'm a little sore from yesterdays BS's, but this was a pretty good weight.
3) Clean Pull (% of best clean)
90% x 3, 80 kg
95% x 3 100
100% x 3 110
First time to do this exercise. I haven't done heavy cleans since high school, so I just used something that worked.
4) Rack jerk behind the neck - work up to heavy single
60 kg, 70, 75, 77.5, 85, 90, 95, 100
I had done this exercise once in my life, and those were light triples. I had no idea how much weight to use, and I did too many sets. Something to be said for volume, I suppose.
Last edited by Gant Grimes : 11-19-2007 at 08:14 PM.
Reason: change set/rep notation