2017 05 15
*OHS – 1RM
*Snatch from blocks – 1RM
*Snatch high pull + hang snatch + power snatch – 1RM
2017 05 15
MONDAY:
*Power Clean + Jerk Dip +Power Jerk -1RM
*Bear complex (this can be your choice of 1- heavy set OR complex or 5 sets )
*Max weighted plank
2017 05 15
2017 05 09
A. Clean or Hang Clean -1 RM
B. Hang cleans from below the knee – 3 RM
C. Bench -1 RM
D. Bear complex – find heaviest weight you can hit with all 5 sets & 5 reps
The Bear is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep. Choose between five sets of five reps, or five sets of seven reps.
2017 05 09
Testing over the next 2 weeks with some complexs thrown in !!! ???️♀️ let’s have some fun ?
A. BNK Press – 3RM
B. BNK Jerk or front rack -1 RM
C. BacK Squat -1 RM
D. Max side planks L/R
2017 05 08
2017 05 01
2017 05 01
A. Snatch – 70% x 1, 75% x 1, 80% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1
C. Snatch Pull – 90%x2x3
D. Front Squat – 75%x2, 80% x 1, 85% x 1
E. Plank – 3 x 20sec
2017 05 01
A. Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
B. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
C. Clean Pull – 85%x2, 90%x2, 95%x2
D. Back Squat – 70%x2, 75%x2, 80%x2, 85%x2
E. Crunches – 3 x 15-30
2017 05 01