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Old 04-27-2009, 11:49 AM   #4
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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27. APR 09 BW ~85KG 73MIN --- RAHMENORIENTIERUNG W2/14-S2/4

Warmup:
barbell calisthenics

Snatch Balance (always started with a Snatch):
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
45.0 kg x 3 reps
50.0 kg x 3 reps
55.0 kg x 3 reps
60.0 kg x 3 reps x 2 sets

Clean Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
75.0 kg x 5 reps
80.0 kg x 5 reps
85.0 kg x 5 reps

Power Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
55.0 kg x 3 reps
65.0 kg x 3 reps
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets

Front Squat:
20.0 kg x 6 reps
40.0 kg x 6 reps
50.0 kg x 6 reps
60.0 kg x 6 reps
70.0 kg x 6 reps x 2 sets
80.0 kg x 6 reps
85.0 kg x 6 reps
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