June 19, 2016 (week 121)


Snatch, 4 sets of 1 rep @ 85%

Clean & Jerk, 4 sets of 1 reps @ 85%

Pause Snatch DL, 4 sets of 2 reps @105%-115%     (3 sec pause just below the knee, use straps)

Front Squat, 4 sets of 3 reps @85%

GHR, 3 sets of 8 reps

Handstand Hold 3 sets of :20-:30 sec. hold

*If you are unable to do the GHR correctly, here is a modified version: https://youtu.be/GwW2qArj5Uk


2 thoughts on “June 19, 2016 (week 121)

  • NickD

    Sunday
    Snatch 4 x 1 @85%
    103/226
    Clean & Jerk 4 x 1 @85%
    125/275
    Pause Snatch DL 105-115% 4 x 2 reps
    133/302, 140/308, 146/321
    Front Squat 4 x 3 reps @85%
    155/341
    GHR 3 x 8 reps
    done
    Handstand Hold 3 x :20
    done

  • isaiah

    SUNDAY
    Snatch Pull (shoulder problems, so I didn’t do anything overhead)
    - 165×1×4
     
    Clean
    - 195×1×4
     
    Power Clean + 3 FS
    - 195×1×4
     
    GHR
    - 8 reps × 3 Sets
     
    FRIDAY
    Snatch
    - 95, 115, 135, 155×2
    - 165, 175, 185, 195, 200X×2
     
    C&J
    - 155, 175, 195, 205×2
    - 215, 225X (missed 2nd clean), 225 (missed jerk), 225X
     
    2PP + 2PJ
    - 95, 115, 125, 130
     
    THURSDAY
    Pause Muscle Snatch + Power Snatch + Snatch
    - 95, 115, 125, 135, 145×1
     
    2-position Snatch Pull (hang, power)
    - 165, 175, 185, 195×2×1
     
    3 Clean DL + C&J
    - 185×1×3
     
    Front Squat
    - 235×1×5
     
    GHD Sit Ups
    - 8 reps×4
     
    Supinated Dead Hang
    - 20 sec ×3
     
    TUESDAY
    Tall C&J
    - 135, 145, 155, 165, 175×1
     
    2 Sntach Balance + OHS
    - 175×1×4
     
    Power Clean & Power Jerk
    - 210×1×4
     
    Clean Extension + Clean Pull
    - 195, 210, 220, 230×2×1
     
    Good Mornings
    - 95×5×4
     
    MONDAY
    Tall Snatch
    - 65, 75, 85, 95×2
     
    Power Snatch (blocks)
    - 155×1×4
     
    Power Clean + 2FS + Jerk
    - 205×1×3
     
    Jerk
    - 180, 195, 205, 220×1
    - 195, 205, 220, 230×1
     
    Bench Press
    - 135, 185, 205, 225×5
     
     
     
     
     

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