Week 7 – Session 3 – Saturday 9am

by | Aug 16, 2013 | CFP Strength | 5 comments

Cycle 2 – Week 7 – Session 3

Program Intensity – 85%

A.) Power Jerks – 5×2

B.) Snatch – 40 reps bar work  – work up to heavy single

Clean and Jerk – 40 reps bar work – work up to heavy single

If you are tired from max week this week, please only work up to an 80% single. If you have not been maxing out attempt to lift 5 to 10 lbs heavier than what you lifted this week at Olympic Weightlifting class.

C.) Back Squats – Heavy Single  W/ 3 second Pause

Or   If you have Back squatted 2 or more times this week do the same heavy single with a Front Squat.

RDL’s – 5×5

Hollow Rocks – 100

Mobility

NEW!!!

Question of the day – Who is your favorite weightlifter……not including Klokov!!! (take your time and look through videos on Youtube and post below)

 

 

5 Comments

  1. Katina
    Katina on August 17, 2013 at 5:43 am

    Xueying Li , would be my favorite lifter..she was the first women lifter I ever saw lift last summer before I got into lifting..

  2. nate bailey
    nate bailey on August 17, 2013 at 5:45 am

    Shankle shimmy all day.

  3. Jack
    Jack on August 17, 2013 at 10:21 am

    At home
    Sn-40-2,50-2,55,60,65,70
    C&J-40,60,70,75,80 wasn’t great
    FS with pause-70,75,80,84
    Mobility

    Galabin Boevski from just a lifting standpoint, not the banned substance use or cocaine part

  4. Bob
    Bob on August 17, 2013 at 1:31 pm

    Lu xiaojun or milko tokola