- Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
- Snatch - 60%x3, 70%x3, 80%x3, 85%x2
- Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (2+1)
- Snatch Pull - 90% x 4 x 4
- Press - 4 x 5
Week 4 of 9
- Front Squat - 60%x4, 70%x4, 75% x 3 x 3
- Power Snatch - 60%x4, 65%x4, 70% x 3 x 3
- Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3
- OHS - 60%x3, 70% x 3 x 3
- Press - 4 x 5
FS: 210, 240, 265
PS: 145, 155, 170
PC: 185, 210, 220
OHS: 175, 205
Press: 145, 150, 155, 160, 165
- Back Squat - 60%x4, 70%x4, 75% x 3 x 3
- 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)
- RDL - 80% x 4 x 5 (% of clean)
- Push Press - 60%x4, 65%x4, 70% x 2 x 2
1. 230, 265, 285
2. 145, 155, 165, 190, 205
3. 185, 220, 250, 265
4. 250 x 4 x 5
5. 155, 165, 175
*Solid day, no missed reps. Can't ask for much more. Need to continue foam rolling R ant. quad b/t sets.