WL
3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Accessories
1) Tall Snatch: 5X5 – work to a 5rm
2) Clean Grip Behind the Neck Push Press: 3X8 – heaviest possible across, rest 2:00
Strength
1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
1b) 3X1:30 ME Strict TTB – rest 2:00
M/69kg
WL
3+1X5 Split Jerk (no drops) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00
90-100-105
84(6)
I have gotten so used to using jerk boxes that I really struggled with tng jerks. Kills my low back to catch it on the way back down. Probably not doing it right. Didn’t film any today but I’ll have to take a look at it next week.
Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle.
Accessories
1) Tall Snatch: 5X5 – work to a 5rm
40-40-45-45-50(f)
I have done 60kg on this before but I’m not sure how. I suck at them now. I must have cheated before.
2) Clean Grip Behind the Neck Push Press: 3X8 – heaviest possible across, rest 2:00
80-85(4)
Skipped last set. Shoulders are dead.
Strength
1a) 3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00
80-85-90(6)
On the seventh rep I collapsed at the bottom and couldn’t hold the bar in the rack anymore. My front rack is good for about 3 reps and then it goes to shit. That weight is embarrassing but the last few reps of every set my whole upper body was shaking.
1b) 3X1:30 ME Strict TTB – rest 2:00
13-15-15
First time doing these strict. Figured out on second set it is easier to keep legs as straight as possible.
I now know for sure Rudy is trying to kill us. So terrible.
Jerks: 240, 250, 260…210 for 10
BTN PP: 185, 200, 210
Pause FS: 185, 225, 240
Strict T2B: 23, 20, 21
WL
95kg
76kg (7)
Acc
1) 30-33-35-36-40 (probably a little too conservative on these)
2) 65-70-75
Str
1a) 85kg
1b) 16-16-16
Rough couple of days, but loving this so far!
WL
5x jerk – 175-190-200 (missed last rep)
ME @ 170 – 8 reps
Accessories
1) tall snatch – 45-75-85-95-105. Some questionable reps on last set. 95 felt great
2) clean grip BNPP – 135-155-170 (missed last rep) should’ve only gone to 165. Got greedy.
Strength
Squats – 165-175-180
Could barely keep my rack position on last set.
TTB – 5-11-14
Had to Figure out how to do them, then they got a little easier.
1) 65kg; (51.3 x 8) These took all my energy. And my collar bone hates me right now.
1) 44.5 wrist was feeling weak
2) 49
1) 52 These were the devil!
2) Did planks instead.