Friday, May 24, 2013

6 Week Back Squat Emphasis Prep Cycle – Week 4 Day 2

– Snatch + Pause Overhead Squat – 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2    [78#, 83# for 2 sets, 91 for 2 sets]
– Power Clean + Power Jerk – 75% x 2(1+1), 80% x 2(1+1) x 4    [120#, 128# for 4 sets, missed 2 of the jerks]
– Push Press – 80% x 5, 85% x 3 x 2   [103# for 5 reps, 115# for 2 sets of 3]

3 sets:
5 box jumps (mid-thigh +); no rest
max rep push-ups (stop short of failure); rest 30 sec

27″ box jump; 8/7/7 pushups

 

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