Week 10 – session 1 – 6:30pm class

by | Jun 10, 2013 | Rochester Barbell Club | 2 comments

Programming – cycle 3 – week 10 – 90%

Snatch -4×1

Clean and Jerk – 4×1

You should take at least 5 warm up sets to get to 90%

Back Squats – 6×3 – beat last week or work up to 90% for your last 3 sets

RDL – 5×5

 

Link of the day – Chinese Training Hall

http://www.youtube.com/watch?v=9U2ggV-slQk

 

Don’t forget to sign up for the weightlifting seminar July 13th! please direct all questions to Scudamore@cfpfit.com

2 Comments

  1. Katina
    Katina on June 11, 2013 at 5:28 pm

    Did @ 4:30
    Snatch 4*1 @ 90#
    C&J 4*1 @ 105#
    Back squats 6*3 105,115,125,125,135,145#
    RDL 5*5 @85#
    Mobility 20 mins at home
    Snatch felt very good, C&J were ok, tried to focuse on staying over the bar in pos 2.
    Squats felt great

  2. Sara R
    Sara R on June 11, 2013 at 6:58 pm

    Snatch: 55, 55, 65, 75
    C&J: 65, 65, 85, 85
    Back squat: 125, 125, 145, 155, 155, 165
    RDL: 75, 75, 85, 85, 95