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Old 04-30-2009, 10:15 AM   #8
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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30. APR 09 BW ~84KG 90MIN --- RAHMENORIENTIERUNG W2/14-S4/4

Warmup:
barbell calisthenics

Snatch:
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 3 reps x 2 sets
55.0 kg x 3 reps x 2 sets
60.0 kg x 3 reps x 2 sets
65.0 kg x 3 reps

Clean Pull:
20.0 kg x 5 reps
40.0 kg x 5 reps
60.0 kg x 5 reps
72.5 kg x 5 reps
77.5 kg x 5 reps
82.5 kg x 5 reps
88.0 kg x 5 reps x 2 sets

Rack Jerk:
20.0 kg x 4 reps
40.0 kg x 4 reps
60.0 kg x 4 reps
75.0 kg x 4 reps
80.0 kg x 4 reps
85.0 kg x 4 reps x 2 sets

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