It's been a while, I know.

First really solid training day in a while...

Jerk - Heavy Single: 295
Power Clean - 75% x 2 x 5: 240
SLDL - 3x5: 275

3 rounds;
15 back extensions
15 HLR

• 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

No Misses.

• 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.

• Front Squat - 75% x 2 x 5
• Snatch 70% x 1 x 6
• Snatch Pull - 85% x 3 x 3
• Good Morning - 3 x 5

*Felt fast and fresh today

FS - 260
SN - 170
Sn Pull - 205
GM, 135, 145, 150