Note: Use your highest 3rm or 5rm over the last 4 weeks to calculate perecentages
WL:
1) Tall Snatch: 4-5 light singles to warm-up
2) Mid-hang Snatch: 5×3@80% of 3rm
Accessories:
1) 3-Stop Snatch Pull (2 count pause at each position): 3×3@80%
2) Snatch Balance: 5×3@80% of 3rm
WL:
1) worked to 55kg
2) 73kg
Accessories:
1) 111kg
2) 86kg (missed 3rd on 4th set)
WL
1.) Stayed at 50 kg
2.) 80 kg
Acc
1.)106 kg
2.) first set at 104 kg, then i realized my 3 rm was 120 not 130.. final 4 sets at 96 kg.
1) Took it easy and just did 65 lbs
2) 100 lbs
Accessories
1) 165 lbs
2) 85 lbs
Just took it smooth and slow. Went by deload percentages to the exact amount. Need this easier week.
wl
1)115
2)195
acc
1)240
2)175
(lbs)
1) 55
2) 65
1) 100
2) 75
WL:
1) Tall Snatch: 25-35-40-45
2) Mid-hang Snatch: 5×3: 45kg
Accessories:
1) 3-Stop Snatch Pull 3×3: 75kg
2) Snatch Balance: 5×3: 65kg
WL:
1) 135
2) 165
Acc:
1) 185
2) 165