11282011

SNATCH: 3 sets of 5 (power snatch from floor, 3 hang squat snatch, power snatch from floor). 70kg, 75kg, 75kg.

Power Clean and Jerk: 5 sets of 2+2. 90kg, 100kg, 100, 100, 100

Shoulder Press: 4 sets of 5 @ 70kg

Back Squat: 4 sets of 5 @150kg

Monday 100201

Liz
hang snatch 4x3 @ 80#
max clean: 135, then 1x2 @ 120, then 3x1 with jerk @ 115.
Back squat 3x5 @ 155#

Saturday 091114

Hang Snatch 80% 3r, 75% 2x3
Clean & Jerk 80% 2c/1j, 80% 1/2, 80% 2/1, 80% 1/2, 80% 1/1
Snatch Pull 80% (of 110%) 3r, 85% 3x3, 80% 3r, 80% 2r
Front Squat 80% 3r, 85% 2r, 80% 4x3
Good Mornings 80% 3x3, 80% 2x2

Then max reps of:
Dumbbell Press
L-hangs
GHD

Liz:
HS: 65, 65, 65
C&J: 95, 105 for the rest
SP: 85, 95x3, 85, 85
FS: 105, 115 for the rest
GM: 85, 95x2, 115x3

10 reps of 25# DBP
5 reps L-sit
22 GHD

Daniel
WU HS: 5x65, 3x95, 3x115
HS: 155, 145, 145
C&J: 165, 185, 205, 205, 205
SP: 185, 195x3, 185, 185
FS WU: 5x165, 3x195, 3x225)
FS: 260, 275, 260x4
GM: 225x3, 225x2

091027

Liz
Burgener WUx2
5x3 Hang (full squat) Snatch (all at 65#)
3x5 Back Squat 135-135-140

1 min max reps of: (no rest b/w)
pullups (17)
situps (28)
pushups (18)
squats (40)
double unders (22)
=125

Daniel
Burgener WUx3
Muscle Snatch 3x95, 2x115, 135, 135, 155, 165f, 165f, 165f, 165!!!
Snatch 3x135, 3x135, 3x135. First time really snatching since the injury.

Back Squat 5x225, 3x255, 3x295 <----Terminated due to pain in my right knee.

Today I cleaned a bar for the first time in at least 8 week (since the injury). I got up to 135 and cleaned it several times. All and all I felt pretty good.