1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%


1) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

2) Push Press – 5×5@90% of Monday’s 5rm


1a) Back Squat – 5×5@90% of Monday’s 5rm
1b) Bench Press – 5×5@90% of Monday’s 5rm


19 thoughts on “140416

  1. WL:
    Clean 130 kg (remembered i had back off sets half way through jerks so i said screw it)
    Jerk 140 kg (no jerk blocks, had to front rack it, rack it, then put it back on my back.) back off sets complete
    Bent over rows 82 kg back off sets complete
    push press 99 kg 24/25 (failed very last rep)

    The superset that never wanted to end aka strength
    1a.)153 kg 25/25
    1b.) 14/15 at 185#, 9/10 @ 175#

    I hope everyone enjoys that one as much as i did… thank god its wednesday

  2. Clean- 65
    BTN Jerk- 78.5
    BORow- 52
    Push Press- 49
    Back Squat- 85
    Bench- 105#

    Anyone else that changed over to barbell a different kind of sore/worn?

  3. 1) #225
    2) #245

    1) #135
    2) #205 last set only did 4 reps.

    1a) #265
    1b) #185 last set only did 4 reps.

    What should I do if I can’t complete the sets? (ex. in my bench I did 4 sets of 5 reps and the last set I only could complete 4 reps) Do you think its more appropriate to just do the 4 reps at the weight prescribed or back off 5-10 % and complete all 5 reps.

    • Since you only missed one rep, you could rack the weight, take a very brief rest, and finish the set. If you were missing multiple reps or on multiple sets, you should consider backing off on the weight for that movement that day and finishing at a weight you can.

  4. Clean from Blocks: 285
    Jerk from BTN: 265 (first time doing these)
    Push Press: 205
    Rows: 205 for all 3 sets
    Bench: 185 (easier than Monday)
    Squats: 315

    • It depends. Once you get used to the program and streamlined, it should go faster. I would say between 1.5-2.5 hours total, depending on the day. You may also divide into two sessions a day if you would like.

  5. Why are none of my comments being posted?

    Clean from Blocks: 195
    Jerk from BTN: DND
    Push Press: 135
    Rows: 155
    Bench: 185 felt really easy
    Squats: 205 felt really easy

  6. WL
    Clean from block: 225#
    BTN Jerk: 225#

    Row: 165#
    Push Press: 140#

    Squat: 225#
    Bench Press: 165#

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