From Dave Fleming – “Not knowing everyone’s strengths and weaknesses the program is written in a general structure and has some room for adaptation. Depending on weaknesses some exercises will be more difficult than others. backing off is much better than risking injury or overtraining.”

1) Snatch Pull (NOT high pull. based on 1rm snatch) – 1×5@50%, 1×5@65%, 1×5@50%, 1×5@65%

2) Behing the neck Power Jerk (based on 1rm jerk) – 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

3) Clean Pull (NOT high pull. based on 1rm clean) – 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65%

4) Snatch Grip “Lift off” w/5 sec. hold just below knee (based on 1rm snatch) – 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

7 thoughts on “150102

  1. Pulls done this morning, jerks tonight. Everything felt solid. Jerks should be pretty manageable too.

  2. It all felt light (I’m sure it should have) but very good!
    1. Based off 75kg
    2. Based off 100kg
    3. Based off 100kg
    4. Based off 75kg

  3. Easy day today. Was able to grind this one out pretty quick. Yes, the percentages were correct. I triple checked them.

    Felt good to really concentrate on bar bath on those pulls.

  4. I tagged my nuts on the last rep of the paused snatch pulls. That’ll teach me to stand up to soon!

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