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Old 05-22-2009, 08:30 AM   #24
Rick Deckart
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Join Date: Jan 2007
Posts: 557
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22. MAY 09 BW 85KG 75MIN --- RAHMENORIENTIERUNG W5/14-S3/4

Warmup:
barbell calisthenics

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

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 x 3 sets
78.5 kg x 3 reps

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