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Old 04-28-2009, 11:20 AM   #7
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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28. APR 09 BW 84KG 96MIN --- RAHMENORIENTIERUNG W2/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 3 reps
65.0 kg x 3 reps x 2 sets
70.0 kg x 3 reps x 2 sets
75.0 kg x 3 reps x 2 sets
80.0 kg x 3 reps x 2 sets
83.0 kg x 3 reps x 2 sets

Snatch Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
65.0 kg x 5 reps x 2 sets
67.5 kg x 5 reps x 2 sets
72.5 kg x 5 reps x 2 sets

Back Squat:
20.0 kg x 8 reps
40.0 kg x 8 reps
60.0 kg x 8 reps
70.0 kg x 8 reps
80.0 kg x 8 reps
90.0 kg x 8 reps
100.0 kg x 8 reps
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