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Sunday May 19 2013
Comments (0)
Rest Day
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Saturday May 18 2013
Comments (1)
- Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
- Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
- Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 80% x (3+1)
- Snatch Pull - 90% x 4 x 4
- Clean Pull - 85% x 4 x 4
- Back Squat - 60%x5, 70%x5, 80% x 5 x 2
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Friday May 17 2013
Comments (0)
Rest Day
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Thursday May 16 2013
Comments (0)
- Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
- Power Snatch - 60%x3, 65%x3, 70%x3x4 (% of full)
- Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full)
- Clean High-Pull - 85% x 4 x 5
- RDL - 85% x 5 x 5 (% of clean)
- Push Press - 60%x4, 65%x4, 70% x 4 x 2
- Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 DB High-Pulls
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Wednesday May 15 2013
Comments (9)
- Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
- Snatch - 60%x2, 70%x2, 80%x2, 85%x2
- Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
- Clean Deadlift - 80% x 3 x 5 (10 second negative)
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Tuesday May 14 2013
Comments (6)
- Back Squat - 60%x3, 70%x3, 80% x 3 x 3
- Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
- Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
- Romanian Dead Lift - 90% x 4 x 5 (% of clean)
- Press - 4 x 5
3 sets; no rest:
15 KB Swing
12 Pull Ups
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Rookies, Experts, and Pimps
Matt Foreman
| May 14 2013 |
Weightlifting
Those of you who read Performance Menu (i.e., the cool crowd) got a nice treat a few months ago when we published an interview with Christine Girard, the little Canadian weightlifting tornado who won the Olympic bronze medal in London. She gave us terrific answers to the questions we asked, stuff th...
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Monday May 13 2013
Comments (5)
- Back Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80% x 4 x 2
- Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
- Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1)
- Snatch High-Pull - 85% x 5 x 4
- Push Press - 60%x4, 65%x4, 70%x4x3 (% of jerk)
Week 3 of 9
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Sunday May 12 2013
Comments (0)
Rest Day
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Saturday May 11 2013
Comments (6)
- Back Squat - 60%x3, 70%x3, 80% x 3 x 3
- Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
- Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1) x 3
- Clean High-Pull - 85% x 3 x 4
- Press - 4 x 5
- Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3
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Friday May 10 2013
Comments (7)
Rest Day
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