Cycle 1, Week 3

*Current cycle is in preparation for The Arnold, which takes place 3/6-3/8/2015

1) Snatch from power position (1rm sn) – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@75%, 1×5@70%

2) Clean – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@80+% (establish new 5rm) 1×5@70%

3) Jerk from blocks – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@80+% (establish new 5rm) 1×5@70%

4) Back Squat – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

8 thoughts on “150115

  1. Rough morning but hit all my percentages on the snatches and squats. Cleans and Jerks tonight.

    Unfortunately, the Arnold is sold out. I’ve been trying to register for weeks and the site kept coming up broken. Hopefully I can find something else in that time frame. I do have a meet on 1/23 (my first) but I’ll have no taper or anything for that.

  2. Good day, actually went better than i thought it would. Was feeling slow and stiff coming into it. Snatches went well, no misses through all the percentages. Cleans were good, with 1 miss at 80% (stupid miss), then pushed it up a little too much and made 3 and ran out of gas on the cleans. Jerks and squats were fine. Was tough to fit this all into a 2 hour session.

    On that note, how much time should we be taking to complete the program?

  3. 90min-2hrs is usually the going rate. Certain days I can squeak it out in 75 min if I’m in a time crunch, but that doesn’t allow for much rest.

    Snatches were good. Had some trouble on the drop set for some reason. Cleans were great. Had to be a little conservative on the jerks, as I didn’t have access to blocks today.

  4. I warm up pretty fast and I don’t do much before 50% with snatches at least. That being said I knew today would be long, I was finished with the snatches and squats in about 35 minutes (includes warmup time). Cleans and Jerks I expect to take a little longer as I’ll go much heavier and I’ll also there’s the extra set…

    90 min is about average for me unless it’s dumb heavy. Friday I did all my pulls in about 40 min then hit my push jerks that night in about 15-20. 1 hr total.

    • That sucked. Cleans up to 83%, jerks only to 80%. I’m beat. Tomorrow won’t be so bad tho.

  5. This session took me a long time. so the 80%+ were we suppose to do 80% twice then find 5rm up from 80?

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