Week 11-14-16

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Worked out at MA on Saturday, have had better weeks.

Day 1 (reps*sets) Warm-ups: Working weights:
PC&CJ 1+1*3 50/1+1*2, 60/1+1

70/1+1, 77/1+1, 83/1+1

88/1+1 88/1+1 88/1+1
S w/o moving feet 2*3

 

40/3, 50/2 57/2 57/2 57/2
OHS 2*3

w/5s pause at bottom of 1st rep

40/4, 60/3, 70/2 70/2 70/2
a. MP 8*3

b. Reverse Lunges 10*3

c. V-ups 12*3

a.

40

 

b.

25#

 

c.

BW

a.

50

b.

30#

c.

BW

a.

50

b.

35#

 

c.

BW

 

 

Day 2 (reps*sets) Warm-ups: Working weights:
J 2*3

 

50/3*2,

60/2, 70/2, 80/2, 85/2

90/2 90/2 90/2
BS 5*3

 

60/5, 100/5, 115/5 125/5 125/5 125/5
FS 3*3

 

  90/3 95/3 100/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

60k

 

b.

50k

 

c.

5k

 

a.

80k

 

b.

 

c.

 

a.

 

b.

 

c.

 

 

Day 3 (reps*sets) Warm-ups: Working weights:
S 2*3

w/2s pause in bottom

40/3*2, 50/2,

57/2, 63/2

68/2 68/2 70/2
C w/o moving feet &

PP& Jerk 2+2*3

50/2+2, 65/2+2 72/2+2 72/2+2 72/2+2
CDL 3*3

 

110/3 130/3 135/3 140/3
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

15k

a.

90

b.

15k

c.

20k

a.

95

 

b.

20k

c.

20k

a.

100

 

 

Terry                                                   Date 11/14

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