[youtube http://www.youtube.com/watch?v=bhRmwJwK-Bk&w=420&h=315%5D
- Power Snatch — 70% x 2 x 3, 75% x 1 x 4 (% of snatch)
- Power Clean & Power Jerk — 70% x 2 x 2, 75% x 1 x 3 (% of C&J)
- Back Squat — 3 x 5 (light — controlled eccentric, explosive concentric)
- Russian Twists — 3 x 20 (45/35# KB)
- Band Pull-Aparts — 3 x 10
Power Snatch: 55 2×3, 60 1×4
Power Clean & Power Jerk 70 2×2, 75 1×3
Back squat: 60, went really slow and kept tension + knees out
PS: 51 2×3,56 1×4
PJ: 63 2×2, 63 1×3 (did not add weight – tired)
BS: 70 3×5
Ate two chocolate cookies on the way home.
Power snatch: 40kg 2×3, 50 kg 1×4
Power clean and power Jerk: 60 kg 2×2, 67 kg 1×3 (PR)
Back Squat 80kg 3×5
Power snatch: 40kg 2×3, 50 1×4
Power Clean and Jerk: 40kg 2×2, 50kg 1×3
BS: 50kg x 1 set, 60 kg x 2 sets
45 lbs Kb for Russian Twists
Red Band for Pull aparts
PS: Worked up to 80#
PCJ: Same as PS
BS: 40 kg
35# Russian twists
Red band
PS:65kg and 70kg
PC&J: 80kg and 90kg
+2# for using the wrong bar and one of the 20kg plates was a 45#
BS:90kg