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Audra Back Squat
Wednesday May 15 2013

  • Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
  • Snatch - 60%x2, 70%x2, 80%x2, 85%x2
  • Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
  • Clean Deadlift - 80% x 3 x 5 (10 second negative)
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9 Comments
Chris 1 | 2013-05-14
Does anyone have any advice regarding competing mid way through a cycle. I have a competition this Saturday and would usually work up to a few heavy singles in the days preceding (mainly as confidence boosters) and then have a couple of days rest. Any feedback is appreciated. Chris Saliba - Sunshine Coast Australia
Steve 2 | 2013-05-14
For the Clean grip DL, is that 80% of our max CGDL or our max CJ?
Brian W 3 | 2013-05-15
Steve.. The same exercise was on the 4/30 workout and I asked the same question. Assuming that answer was correct it is based off your max clean %... which may or may not be your max CJ.
Steve 4 | 2013-05-15
Thanks Brian!
David 5 | 2013-05-15
10 Second Negative?
Greg Everett 6 | 2013-05-15
Steve - Pulls and DLs are always based off of best snatch or clean.
Greg Everett 7 | 2013-05-15
David - Try to take 10 seconds to lower the weight back to the floor, maintaining perfect position.
Greg Everett 8 | 2013-05-15
Chris - Not a great point to do a meet as you're going to be beat up from the volume. I would cut way back to singles only today, do only maybe 60% singles of sn and CJ on thur, rest Friday. And expect that you will not be at your absolute best on Sat.
Chris 9 | 2013-05-16
Hi Greg Thanks for your response. I had planned to rest Thursday/ Friday and am feeling well rested and recovered now with 24 hours to go. I'll report back on Sunday once I have competed with my results. Chris.
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