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7 Comments
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marcus
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1 | 2010-09-23
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Jerk max for day= 195#
80%x1x3= 160#
Power Snatch= 120x3x3
Power Clean= 150x3, 155x3, 160x3
Conditioning
6:18 with 35# KB all pull ups kipping
rough day. |
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Craig C. @ The Compound
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2 | 2010-09-23
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did yesterday's workout
Clean & jerk - 79% x 1 x 3 @ 255#
Snatch - 74% x 1 x 3 @ 180#
Clean pull off 2" riser- 90%x 3 x 3 @ 290#
Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps @ 345# and 38.5" (havent been able to increase box jump as squat weights increase) |
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Brad C. @ The Compound
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3 | 2010-09-23
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Jerk: 300x1, 325x fail, then 260 x 1x3
Power Snatch: 160 x 3x3
Power Clean: 220 x 3x3 |
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Mikkel H
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4 | 2010-09-23
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Jerk
up to 85kg
68kgx1x3
Power snatch
45kgx3x3
Power clean
65kgx3x3
No energy for conditioning ...did 10km of orienteering in steep forest :(
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Gene
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5 | 2010-09-23
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Yesterdays workout:
Clean & jerk - 79% 80kg x 1 x 3
Snatch - 74% 57kg x 1 x 3
Clean pull off 2" riser - 90% 91kg x 3 x 3
Back squat - 84% 245# x 2 x 3; follow each set immediately with 2 box jumps 37"
Question: what is the reason behind 2" riser on pulls? Does the bar being higher allow a more powerful pull? |
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Gene
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6 | 2010-09-23
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Todays workout:
Jerk - max for day 135#-185-205-220pr-225pr-230f
80% of that 185# x 1 x 3
Power snatch - 70% x 3 x 3 @ 44kg, 3 x 1 @ 54kg (miscounted kilos!)
Power clean - 70% x 3 x 3 @ 72
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CW
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7 | 2010-09-24
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Got off track this week, did yesterday's workout with modifications:
Snatch - 74% x 1 x 3
83lb x 1 x 3, 88lb x 1 x 2
Clean & jerk - 79% x 1 x 3
123lb x 1 x 5
Clean pull off 2" riser - 90% (of clean) x 3 x 3
138lb x 3 x 3
Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
160lb x 2 x 3 with box jumps
Some very light lifts tomorrow and a lot of mobility work, then first sanctioned meet on Saturday!
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