Strength by Feel Cycle
Week 9 of 9
Monday 1/21/13
Snatch - 90% x 1
95
Clean & Jerk - 90% x 1
120
Front Squat - 90% x 1 x 2
165
We will be going for max lifts on Saturday, so the workload this week will be very low. Avoid the temptation to throw in more training. If you want to get in more reps of the classic lifts, add more warm-up lifts on your way up to the prescribed weights each day.
Tuesday 1/22/13
Snatch - 60% x 1 x 5 OTM
65
Snatch Pull - 100% (of snatch) x 2 x 3
105
Clean & Jerk - 60% x 1 x 5 OTM
80
Clean Pull - 100% (of clean) x 2 x 3
135
Wednesday 1/23/13
Snatch - 80% x 1
85
Clean & Jerk - 80% x 1
110
Thursday 1/24/13
Snatch - 70% x 1
N/A
Clean & Jerk - 70% x 1
N/A
No workout. I went out to dinner with a couple of friends tonight
Friday 1/25/13
Rest Day
Saturday 1/26/13
Snatch - max
105
Clean & Jerk - max
135 (Cleaned 140 no Jerk)
Back squat - max
200
Rest 10 minutes between lifts, but stay warm.
While generally happy with my results in this cycle I am disappointed in my snatch numbers. However, the cycle did provide me with some much needed work on the Jerk and to build strength in my squats.
Sunday 1/27/13
Rest Day