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Monday March 25 2013
Comments (7)  |  Help  |  Programs  |  Exercises

Jessica Block Snatch
  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 105% x 2 x 4
  • Front Squat - 70%x2, 80%x2, 85%x2, 90% x 2 x 3

Week 9 of 12
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7 Comments
jason 2013-03-26
well I got about 5 of those 90%'s and zero 95%'s.
kecks 2013-05-04
question: i am now going into week 9 of this cycle. recorvery week 8 went pretty well as did week 0-7 of the cycle before that. had to scale back on the 2 a day squats in the last heavy week because of constant sourness of quads (not a problem before) and rapidly dropping squat numbers, but i had lots of stress because of studying for upcoming examans...). problem is: i have these exams this upcoming week 9, pretty important ones, and probably will not be able to train at full potential (not much sleep, lots of stress, work on top of that). what do i do now? i would love to drop back just into week 9 after this examans week but fear i will loose my mojo and my strength in these 7 days... i know, stupid, but there's no way i could do the r'xed workouts in exam week. so would do i train like in this exam week? just repeat recorvery week? just do nothing? just try week 9 anyway? ideas? much appreciated!! :) love the cycle. (i'll compete after week 12+1, so a in-between-week will be great anyway)
Greg Everett 2013-05-06
Jason - You know that the %s after the HS are of the HS, not of current PR, right?
Greg Everett 2013-05-06
Kecks - You're screwed either way with that stress. I would probably do this: After exam week, do a modified wk 9 in which you just take the wk 9 workouts and reduce the wts 5%, maybe cut down some of the volume. Then follow with the original wk 9 after that.
kecks 2013-05-07
thanks for answering, sounds like good advice! problem is, if i do not train this week (this is the exam week, week 19 of 2013) and then go into week 20 of 2013 as a 'week 9 with weights reduced 5%', and then on the week 21 after the reduced week 9 version do the original week 9, i'll end up with competition being on friday of the cycle's week 11 (week 23 of 2013) , because i'll loose 2 weeks by adding the reduced week 9 + not training at all in exam week. argh. perhaps this exam week i could try a reduced version of recovery week 8 and then jump right back into week 9 after that?! or just do the reduced version of week 9 and try to do original week 10 after that anyway?! i hate exam week. :-/
Greg Everett 2013-05-07
Sorry, I read your first post as meaning you would compete week 13 (12+1), so the added down week would actually set you up correctly. Give what you suggested a shot.
kecks 2013-05-08
thanks! will do!
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