Week 11-21-16

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Turkey week. Tried working out at 6am on Tuesday, CJ at 90 were too heavy that early, after missing the first few cleans decided to go to work and came back and finished the next day, Wednesday afternoon, felt much better. Figuring out anything heavy early in the am just doesn’t work for me :).

Snatches felt better this week but still missed a few at 70, I ended up doing about 8 sets of singles missed about 3. OHS felt strong at 75, started to lose the one at 80. so didn’t say down for the full 5 seconds.

Day 1 (reps*sets) Warm-ups: Working weights:
FS 2*3

 

Bar, 60/5, 80/4, 90/3 95/2 100/2 105/2
PC&C w/o moving feet & PP&J 2+2*3 50/2+2, 60/2+2 65/2+2 70/2+2 75/2+2
C&J 1*5

 

80/1, 85/1 90/1 90/1 90/1 90/1 90/1
a. 1-Arm Db Press 8*3

b. Db Curls 10*3

c. Ab Mat Crunches 30*3

a.

40#

 

b.

30#

c.

Bw

 

a.

50#*7

b.

35#

c.

BW

a.

50#*8

 

b.

40#

c.

BW

 

 

Day 2 (reps*sets) Warm-ups: Working weights:
OHS 2*3 w/5s hold on 1st rep Bar, 40/5, 55/4, 65/3 70/2 75/2 80/2
PS&S w/o moving feet 1+2*3 40/1+2, 50/1+2, 55/1+2 55/1+2 58/1+2
S 1*5

 

60/1, 65/1 70/1 70/1 70/1 70/1 70/1
a. Bench 5*4

b. Bent over BB Rows 8*3

c. Side Bends 12*3

a.

60k

b.

55#

c.

35#

a.

90

b.

60#

c.

35#

a.

100

b.

65#

c.

35#

a.

105

 

Day 3 (reps*sets) Warm-ups: Working weights:
PP&Pause Jerk(pause in the dip for 3s) & Jerk 3*3 50/3*2, 60/3 65/3 70/3 75/3
J 1*5

 

80/1, 85/1 90/1 90/1 90/1 90/1 90/1
BS 3*3, 5

 

60/5, 100/5, 115/4 125/3        /3        /3 120/5
a. WG Pull-ups 5*3

b. French Press 10*3 wDB

c. PUPP 60s*3

a.

Bw

 

b.

30#

 

c.

10k

a.

10k

b.

35#

c.

15k

a.

15k

b.

35#

 

c.

15K

 

 

Terry                                                   Date 11/21

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