1) snatch – 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 2×2@95%, 1×2@90%

2) jerk drives – 1×3@70%, 1×3@90%, 1×2@100%, 1×2@110%, 1×2@120%, 1×2@130%, 1×2@120%

3) Power clean – (%1rm power clean) 1×3@60%, 1×2@70%, 1×2@80%, 1×2@90%, 2×2@95%, 1×2@90%

4) Front squat + power jerk(% 1rm clean or jerk or clean and jerk) – 1×3+1@60%, 1×2+1@70%, 1×2+1@80%, 1×2+1@90%, 2×2+1@95%, 1×2+1@90%
*base these numbers on whatever seems possible. back off where needed.

13 thoughts on “150109

  1. Is this whole week expected to be this heavy? I have a local meet this Saturday and was anticipating a deload week this week so I figured it wouldn’t be much of an issue to go heavy at the end of this week but if we’re planning to be up to 95% all week I’m going to have to change the game plan for the week.

    • this cycle is peaking for the Arnold which is the first weekend in March. cycle will end that weekend and start a new one after.

  2. Hi.

    Me and the wifey jumped in around two weeks ago, it seems like this is the last part of a cycle before a peak test. If this is correct, whats the date for the peak and deload/restart?

  3. Dang…so i have a local meet this weekend…nothing major but i was expecting a deload week this week so i didn’t think it would be a huge deal to go heavy on the weekend. Is this whole week expected to be this intense? Cause if we’re going to be at 95% all week I’m going to have to switch up the game plan…

  4. This was hard. Very hard.

    Definitely have to base the front squats/jerk off my max clean and jerk, because it’s lower than the other options. Even at that, I had to back it off a little, and still failed 2nd set at 95%

    Body will be suffering this week.

  5. Yeah I’m thinking base it off my power jerk, since that’s the lowest thing involved. Either way all of these will be new “2RM’s” should there be such a thing.

  6. 1) Based on 240# – No misses.
    2) Based on 300# – No misses.
    3) Based on 255# – No misses.
    4) Based on 275# (C&J) – Missed both power jerks at 95%. No other misses.

    Wow… That was heavy. Pretty excited to hit all the snatches. Jerk drives were crazy (the 130% was the most intimidating part of the whole workout for me) but successful. Power cleans weren’t too bad. By the time I hit the final complex my body was completely shot. I wanted those power jerks at 95% but it just wasn’t happening. Would have been new 1RMs for the power jerk. Still, pretty happy with the overall results.

  7. Snatches – one miss at the last 90%, but hit both doubles at 95%. I think I’ve successfully snatched this weight maybe 3 times before today, so 2 doubles is great. 4th rep had some pressout.

    Jerk drives sucked.

    Power cleans got a little wide with the feet and low with the catch. I actually had to do them at 96% or 94%, so I did one set at each weight. The 94%’s were much cleaner.

    Didn’t get to the squats+jerks. I might try and hit those tonight but I’m definitely beat up.

  8. 1) Missed the second rep at 90% and 95%. (165#)
    2) Hit all the reps. Got a little dicey at 130% but I managed. (225#)
    3) Couldn’t hit one rep over 80% so I did the last three sets at 80%. (225#)
    4) Missed the jerk at 90% so I backed it off and did the last three sets at 85%. (225#)

Comments are closed.