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Old 05-15-2009, 10:55 AM   #18
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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15. MAY 09 BW 84KG 98MIN --- RAHMENORIENTIERUNG W4/14-S3/4

Warmup:
barbell calisthenics

Clean & Jerk:
20.0 kg x 3 reps
30.0 kg x 3 reps
50.0 kg x 2 reps
60.0 kg x 1 rep
65.0 kg x 2 reps x 2 sets
70.0 kg x 2 reps x 2 sets
75.0 kg x 2 reps x 2 sets
82.5 kg x 2 reps x 2 sets
85.0 kg x 3 reps
87.5 kg x 3 reps

Snatch Pull:
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
75.0 kg x 3 reps
78.0 kg x 3 reps x 3 sets

Back Squat:
20.0 kg x 3 reps
50.0 kg x 3 reps
70.0 kg x 3 reps
90.0 kg x 6 reps
95.0 kg x 6 reps
100.0 kg x 6 reps
105.0 kg x 6 reps
110.0 kg x 6 reps

Broke a tooth off last evening, right down into the root...spent an ugly night and two hours with the dentist this morning before work---to my surprise he was able to temporarily fix it. As a consequence of this malheur I had zero calories intake today, and felt like shit when I went into the session. It took forever but I made it through it...

Next session is scheduled for tomorrow and next week is deloading---thank god! In this Rahmenorientierung deloading weeks during the build-up just mean less volume but increasing intensity for the olympic lifts.

Let's see how this will go.
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