Welcome to De-load Week. Time to let our bodies recover. Enjoy.
Note: Use your highest 3rm or 5rm over the last 4 weeks to calculate perecentages
WL:
1) 5×3 Mid-hang Clean @ 80% of 3rm
2) 5×3 Jerk (off blocks) @ 80% of 3rm (drop all reps)
Strength:
1) 3×5 Push Press @ 80% of 5rm
2) 3×5 Back Squat @ 80% of 5rm
WL:
1) 100kg
2) 110kg
Strength:
1) 62kg (strict press)
2) 130kg
WL
1.) 110 kg
2.) 110 kg
Strength
1.) 88 kg
2.) 140 kg
wl
1)240
2)230
str
1)180
2)295
Cleans: 250
Jerks: 230
Squats: 290
Push Press: 190
(lbs)
1) 130
2) 125
1) 95
2) 175
Weightlifting:
1) 150 lbs
2) 135 lbs
Strength:
1) 135 lbs
2) 265 lbs
Cleans: 65kg
Jerks: 60kg
Push Press: 45kg
Squats: 80kg
WL
1. 115#
2. 110#
Strength
1. 95#
2. 95# (rehabbing a knee injury)
WL:
1) 205
2) 220
Strength:
1) 165
2) 245