Program as written
- No Contact Snatch 4 sets of 2 reps. (Add weight. Don’t miss)
- Pwr Clean + Low Hang Clean + Jerk 4 sets of 1 rep @ 85% of 1RM Pwr Cl
- Front Squat 3 sets of 1 rep @ 90-95%
- Then: 3 sets of 2 reps @85%
- Split press 4 x 6 (3 w/ ea leg forward)
- GHD Hip Extensions (w/bar or weighted as able)4 sets of 8-12 reps
Training as performed (got new kilo plates, so I’m switching to kilos)
- No contact snatch
- 40, 50, 60, 65×2×1
- Power Clean + Low Hang Clean + jerk
- 60, 70×1×1
- 87×4×1
- Struggled on the transition to low hang
- Front Squat
- 100×1×3 (belt)
- 95×2×3 (no belt for 2 of 3)
- Split press
- 40, 42, 45, 49×6×1
- GHD Hip Extensions
- 60×10×4
Training diary 