1) 5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed

2) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 85% 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.


1a) 4X8 BB Weighted Back Extensions – heavy but perfect, rest 90 sec. DEMO VIDEO

1b) 4XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec.

4 thoughts on “140915

  1. WL
    1) 75-80-85-90-93kg (+3kg)
    2) 70-70-70kg
    60kg (7)

    1a) 45-55-60-65
    1b) 1:45-1:47-2:01-2:00

  2. Snatch: 235
    TnG Snatch: 195…170 x 10
    BB extensions: 68, 73, 78 x 2

    Day behind, yesterday worked up to 185, barely hit it, shut it down

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