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Old 05-13-2009, 10:46 AM   #17
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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11. MAY 09 BW 85KG ~60MIN --- RAHMENORIENTIERUNG W4/14-S1/4

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
57.5 kg x 3 reps
62.5 kg x 3 reps
67.5 kg x 3 reps
72.5 kg x 2 reps; missed rep 3 to the front

then I got greedy, what followed was approximately half an hour of lifts starting from 50 kg with triples up to 60 kg and then singles in 5 kg steps.

Went up to 80 kg which I missed three times and finished with a couple of good reps with 70 and 75 kg. After that I decided to just do the push presses and call it a day.

Push Press:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 3 reps
60.0 kg x 5 reps
65.0 kg x 5 reps
70.0 kg x 5 reps
72.5 kg x 5 reps


12. MAY 09 BW 85KG 46MIN --- RAHMENORIENTIERUNG W4/14-S1/4

second part of session 1, substituted snatch pull with snatch...

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
60.0 kg x 3 reps
65.0 kg x 1 rep
70.0 kg x 1 rep
75.0 kg x 1 rep; tried a second rep but lost it to the front, close but a miss is a miss...

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
75.0 kg x 3 reps
85.0 kg x 6 reps
90.0 kg x 6 reps
90.0 kg x 6 reps
100.0 kg x 6 reps x 2 sets


13. MAY 09 BW 84KG 61MIN --- RAHMENORIENTIERUNG W4/14-S2/4

Snatch Balance (always started with snatch):
20.0 kg x 3 reps
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 kg x 2 reps
55.0 kg x 2 reps
60.0 kg x 2 reps
65.0 kg x 2 reps
70.0 kg x 2 reps

Clean Pull:
20.0 kg x 3 reps
50.0 kg x 3 reps
65.0 kg x 3 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
30.0 kg x 3 reps
40.0 kg x 3 reps
50.0 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
78.0 kg x 3 reps

Front Squat:
20.0 kg x 3 reps
40.0 kg x 3 reps
60.0 kg x 3 reps
80.0 kg x 5 reps x 2 sets
85.0 kg x 5 reps
90.0 kg x 5 reps
95.0 kg x 5 reps
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