Wednesday 7/3

Heavy Singles Wednesday!

  • Snatch — work quickly to a heavy single (HS); 80% (of HS) x1 x3 (2min rest)
  • C&J — work quickly to a heavy single; 80% (of HS) x1 x3 (2min rest)
  • Front Squat — @95% x3, @100% x2, @105% x1 x3 (% of CLEAN)

NOTES: you are not chasing weight, but merely working up to a weight that is close to (or just exceeding) your 1RM. If you miss in the 90%+ range, move on to the 80% singles.

Compare to 6/5/13

Meanwhile, in AMERICA:

Kendrick Farris (-94kg) casually clean & jerks more weight than any other American lifter today.

3 thoughts on “Wednesday 7/3

  1. Snatch: worked up to 75 kg HS (PR from 70)
    C&J: worked up to 100 kg HS (miss) – got intimidated by the weight and a) didn’t reach full extension and b) let it crash on me after reaching full extension. Since we weren’t supposed to chase weight today, I let it go with those two lol
    FS: 95, 100, 105 (PR from 100)

  2. I entirely missed that we had to do Heavy Single so instead I just worked up to
    80% x 1 x 3 of previous 1 RM for snatch and Clean + Jerk.
    For the Front Squats I did: 75kg x 3, 80kg x 2, 85kg x 1 x 3

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