150713

Posted on by

1) Power snatch from knee
1×3@60%, 1×2@70%, 1×2@75%, 1×2@80%, 1×2@85%, 1×2@80%

2) Power jerk
1×3@60%, 1×2@70%, 1×2@75%, 1×2@80%, 1×2@85%, 1×2@80%

3) Clean grip lift off
1×3@80%x 1×2@90%, 1×2@100%, 1×2@110%, 1×2@120%, 1×2@110%

4) Back squat
1×3@60%, 1×2@70%, 1×2@75%, 1×2@80%, 1×2@85%, 1×2@80%

3 thoughts on “150713”

  1. If competing this weekend how would I adjust either volume or intensity?

  2. Adjust both. just get 3 days in this week (not including the meet). you can dig back through the archives for the last comp cycle we did and look at the last week and do that. Or Rudy recommended this to me for my last comp. 3 days. 1st two days, work up to opener, then do 4 singles at opener for both snatch and c/j. 3rd day, work up to opener, and hit it once for each lift. you can sprinkle some front squats/back squats in, but nothing crazy. give yourself a rest day before the comp. good luck

Comments are closed.