Catalyst Athletics Forums - View Single Post

Rick Deckart · 05-06-2009, 10:45 AM

6. MAY 09 BW ?KG 101MIN --- RAHMENORIENTIERUNG W3/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 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
80.0 kg x 3 reps x 2 sets
85.0 kg x 3 reps x 2 sets

Snatch Pull:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 5 reps
65.0 kg x 3 reps
70.0 kg x 5 reps x 2 sets
76.0 kg x 5 reps x 2 sets

Back Squat:
20.0 kg x 5 reps
40.0 kg x 5 reps
70.0 kg x 5 reps
90.0 kg x 8 reps x 2 sets
95.0 kg x 8 reps
103.0 kg x 8 reps x 2 sets

Bloody hell...much harder than expected.

05-06-2009, 10:45 AM	#14
Rick Deckart Banned Join Date: Jan 2007 Posts: 557	6. MAY 09 BW ?KG 101MIN --- RAHMENORIENTIERUNG W3/14-S3/4 Warmup: barbell calisthenics Clean & Jerk: 20.0 kg x 3 reps 40.0 kg x 3 reps 60.0 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 80.0 kg x 3 reps x 2 sets 85.0 kg x 3 reps x 2 sets Snatch Pull: 20.0 kg x 3 reps 40.0 kg x 3 reps 60.0 kg x 5 reps 65.0 kg x 3 reps 70.0 kg x 5 reps x 2 sets 76.0 kg x 5 reps x 2 sets Back Squat: 20.0 kg x 5 reps 40.0 kg x 5 reps 70.0 kg x 5 reps 90.0 kg x 8 reps x 2 sets 95.0 kg x 8 reps 103.0 kg x 8 reps x 2 sets Bloody hell...much harder than expected.