Wednesday 8/21

Wave cycle (heavy):

  • snatch 90% x 1 x 3
  • clean and jerk 90% x 1 x 3
  • pause back squat — work up to 2-rep max
  • 3 rounds of: 4 squat jumps and 4-6 stiff-legged deadlifts (tempo 2010)

Beginner cycle:

  • power snatch 70% x 2 x 3, 75% x 1 x 4
  • power clean + power jerk 70% x 2 x 2, 75% x 1 x 3
  • back squat 3 x 5, light (controlled eccentric, explosive concentric)
  • 3 x 10 band pull-aparts
  • 3 x 20 KB Russian twists, light/medium
    (compare to 1/16/13)

2 thoughts on “Wednesday 8/21

  1. Snatch: 83 (miss) – 83 – 83 (miss) – 74
    Clean & Jerk: 100 (miss clean) – 100 – 100
    Back squat: 110

    – 4th training day in a row, 4-5 hours of sleep each night (yay for school?)

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