Monday 150118

Deadlift

8-8-8-8

Build over the first three sets to a weight which is heavy but technical, leaving one good rep in the tank. The fourth set is performed with 90% of the third set.


As Far As Possible in 10 Minutes: 
1 Deadlift, 185#/125# 
1 Chest-to-Bar Pullup
2 Deadlifts
2 Chest-to-Bar Pullups
3/3, 4/4, etc 

GEAR: 3 


Extra Work: Barbell Good Morning

10-10-10-10 

Build over the first three sets to a weight which is heavy but technical, leaving two good reps in the tank. The fourth set is performed with 90% of the third set. 

Saturday 130118

Extra Work Saturday!


Snatch
(1) Warm up to ~80%, then 5:00 to find a heavy single for the day
(2) 15x1 on 0:30, use 80-85% of today's single

Notes (1) "Heavy single for the day" is not a max. Take a good heavy set and move on. (2) Your task is to make 15 reps, not to use the heaviest weight possible. If the prescribed load is too heavy, reduce it and be consistent.


Clean + Front Squat + Jerk

1-1-1, 3x1

Notes Build over the first four sets to a moderately challenging weight, then repeat that weight for three more sets.