April 13-16

Day 4 Monday April 13

A.    Power Clean                 75% 5 x 1 OTM

115

B.    Power Jerk                75% 5 x 1 OTM

110

C.    BTN Press                65# x 13-16 x 2-3 Sets

12,9,9

D.    Farmer Carry                160# (80#/arm) x 150-200 Meters x 2 Sets

15,16

Day 5 Wed April 15

A.    Snatch                 70% x 1, 75% x 1, 80% 4 x 1 OTM

90x1, 95x1, 100x1, 105x4 OTM

B.    Snatch with 2 Second Pause Just off the floor    Establish a challenging single

105#

C.    Clean and Jerk            70% x 1, 75% x 1, 80% 4 x 1 OTM

120x1, 125x1, 135x4 OTM

D.    NG High Pull                70# 3 x 7-10 *last best was 7

8,8,8

Day 6 Thurs April 16

AM

A.    Snatch                78% 5 x 1 OTM, 83% 5 x 1 OTM, 88% 5 x 1 OTM (go up to heavy single NTE 5 attempts)

100# 1x5 OTM

105# 1x3 OTM

110# 1x2 OTM

115# 1x5 OTM (did 6 lifts made 5, progress with this weight for OTM)

120 f

120x1

120 f

B.    Snatch with 2 Second Pause Just off the floor 75% x 3 OTM x feel (sets)

85#, which is about 68%, did 4 sets

PM

C.    3 Round Superset

    1-arm Overhead Carry        55#    80-12 *last best was 80 meters

100m all 3 rounds both arms

    Sumo Good Morning        125#    8-12   

12 x 3 sets

   

Day 4 Monday Apr