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04-21-2013, 09:38 AM
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#61
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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130420
Power clean + 3 front squat- 145x20 with a jerk every 4th set
Halting cl pull- 125x5x5
Clean DL- 165x5x5
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04-23-2013, 01:49 PM
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#62
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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130422
Power Sn +3 OHS - 115x20
Halting Sn pull - 95x5x5
Sn DL - 135x5x5
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04-24-2013, 05:20 PM
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#63
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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130424
HBBS- 135x5x2, 225x5, 250x5x5
RDL- 95x10x3
Clean/Snatch high pulls- 95x3x10 each
Went for a PR on OHS. Previous was 155, hit 185 and then 205 fairly easily but didn't want to get too crazy. Turns out all the OHS I've been doing this month has helped!
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05-09-2013, 10:50 AM
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#64
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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Spent the previous week working technique with light weights working on getting more comfortable receiving in the deep squat for a PR attempt.
130505
Worked up through snatches from 40kg in 5kg steps to a PR power Sn of 80kg. I was a little disappointed because I was unable to go farther due to footwork problems so my coach stopped me there and we spent time working on that. From there, I worked power Sn with 10 sec. pause OHS with 72.5% of 80kg.
130507
Power Cl+ 3 sec. pause front squat- 155x20 with jerks every 5th rep.
Halting Cl pull- 135x5x5, Cl DL- 175x5x5
130508
Back squat- 135x5x2, 225x5x2, 275x3, 315x1, 365x1(PR)
RDL- 135x5x5
Tomorrow will be a MetCon followed by Pendlay rows and Sn/Cl high pulls with 120% of PR.
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05-10-2013, 05:14 PM
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#65
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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130510
10 minutes handstand work
Snatch high pulls- 210x5x3
21-15-9
Shoulder press- 75lbs
Ring rows
3:47
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05-11-2013, 10:53 AM
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#66
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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130511
Power Sn+ pause OHS- 95x2, 115x2, 130x20
Halting Sn pulls- 110x5x5
Sn DL- 150x5x5
Drop Sn- 45x5
OHS felt really strong today. Coach has me pausing 3-5 sec. to help flexibility and to get more comfortable being that deep.
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05-15-2013, 08:00 AM
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#67
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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130514
Clean with pause at bottom- 135x5, 155x20 with jerk every 5
Halting clean pulls- 135x5x5
Clean DL- 175x5x5
Messed with my starting stance and widened it out a bit which turned out to be a good move. I had no problems pulling under the bar and catching in the squat. Jerks still need work but I haven't finished building my jerk blocks yet.
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05-16-2013, 04:02 PM
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#68
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Member
Join Date: Nov 2012
Location: Charlotte, MI
Posts: 78
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130516
Back squat- 135x5x2, 225x5x2, 265x5x5
RDL- 135x10x3
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