“If you want a strong body, you must train it to be the servant of your mind through effort and perspiration.” –Virtue (speaking to Herakles in Xenophon’s Memorabilia)
[youtube http://www.youtube.com/watch?v=zFZv-_pRe2k&w=560&h=315%5D
- 3-position snatch (top down) — 60-65% x8 (% of snatch)
- 2-position clean + jerk — 60-65% x6 (% of C&J)
- Back Squat — 3×5 (60%, controlled eccentric AND concentric)
Compare weights to 1/9/13.
**If you are at all interested in lifting in a “mock” meet or real meet, there are upcoming opportunities February 9 (mock meet in NoVa) and April 21 (USAW-sanctioned meet in Richmond). Please let us know ASAP!!!**
3-p snatch 65kg
2-p C&J 75kg
Slow Squat 100kg
15kg snatch
10kg C&J
50kg squat
Snatch work- @ 60, 65#
C&J- @ 85#
Squat- @125#
snatch work @ 65#
cj @ 75#
squat @75#
40 kg 3 position snatch x 8
44 kg 2 position c&J x 6
80 kg h-back squat 5/5/5
OWW my traps are sore from this =(
yessssss high bar.
But is your BUTT sore?
thursday make up
3 pos snatch: 50kg
2 pos clean and jerk: 65kg
back squat: 75kg
Thursday Make Up
Snatch: 55#
C&J: 75#
BS: 85#