July 22nd, 2016

*For the waveload Snatch and C & J, work as close to these percentages as you can, but focus on solid, fast reps. If you were off the percentages last week, the goal is to add ~3% to each lift this week. Remember, you never get stronger from missing reps!

Barbell
A. Snatch –
75%x3, 80%x2, 85%x1,
78%x3, 83%x2, 88%x1,
80%x3, 85%x2, 90%x1

B. Clean & Jerk –
*Be sure to spend a couple of minutes working on Jerk technique after transitioning from the Snatch
75% x (3+1), 80% x (2+1), 85% x (1+1),
78% x (3+1), 83% x (2+1), 88% x (1+1),
80% x (3+1), 85% x (2+1), 90% x (1+1)

C. Front Squat – 75%x3x2; 80%x3, 85%x3, 3RM

Conditioning
7 Minute AMRAP @90%:
27 Double Unders
5  Toes to Bar
3 Chest-to-Bar Pull-ups
1 Bar Muscle-Up

Rest 4 minutes

7 Minute AMRAP @90%:
35 Air Squats
7 Hang Power Cleans @135/95
7 Shoulder to Overhead @135/95

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3 Comments

  1. A. Missed a couple here and there, but generally felt pretty good.
    138/146/157
    144/153/162
    148/157/166
    B. Jerks are feeling better. Mostly catching fully locked out.
    176/188/200
    183.5/195/207
    188/200/211.5
    C. 225, 240, 255 – that was also my 3RM.
    +
    8+5+1
    2+7
    First amrap was great. The second crushed me.

    Liked by 1 person

    Reply

  2. A. 93/98/106
    98/103/110
    103/106/110
    B. 120/128/136
    124/133/140
    128/136/144
    (No misses on either)
    C. #153×2/164/174/#183 3RM
    D. 5+17du
    +
    3 full (held onto the bar to get those last 14 reps, surprised myself; Twas’ tough)

    Liked by 1 person

    Reply

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