- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
I have never done a PL meet, hopefully it will be pretty cool
Goals & Gains Nu'Keese vs. A Lawyer
- Thread starter ASUThermo
- Start date
I have never done a PL meet, hopefully it will be pretty cool
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Power Snatch, Hang Power Snatch x 2: Lifting straps.
95x1+2 for 2 sets
135x1+2
155x1+2
175x1+2
185x1+2 for 5 sets
Snatch: Lifting Straps
135x1
155x1
165x1
Power Clean and Push Press: Wrist wraps.
165x2
195x2
225x2
235x2
245x1 for 8 sets
A buddy got to the gym so we went lift for lift on Snatch and C&J. I had to beat him by 25 for Snatch and 35 for C&J. I tried to work on form.
Snatch: No straps.
135x1
155x1
165x1 felt very good
175x1 almost as good as the last one
Clean and Jerk: Wrist wraps.
175x1
195x1
215x1
235x1
95x1+2 for 2 sets
135x1+2
155x1+2
175x1+2
185x1+2 for 5 sets
Snatch: Lifting Straps
135x1
155x1
165x1
Power Clean and Push Press: Wrist wraps.
165x2
195x2
225x2
235x2
245x1 for 8 sets
A buddy got to the gym so we went lift for lift on Snatch and C&J. I had to beat him by 25 for Snatch and 35 for C&J. I tried to work on form.
Snatch: No straps.
135x1
155x1
165x1 felt very good
175x1 almost as good as the last one
Clean and Jerk: Wrist wraps.
175x1
195x1
215x1
235x1
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Deadlift: Had to use lifting straps on my last set due to destroyed hands.
135x8
225x3
315x3
405x1
410x5 for 5 sets
Deadlift with chains: Lifting straps. I did these just to see how it felt, want to work on the top portion of my deadlift since it is the weakest.
315x3 no chains
315x3+30lbs
315x3+60lbs
315x3+90lbs
Rack Lock Outs: Did these from just above the knee. Lifting straps.
405x3
495x3
565x2
Kroc Rows: Lifting straps.
75x10
105x10
150x6
Power wheel bridge 2x10
Situp on medicine ball 3x10
Sprint/Walk:
40yards/40yards x 12
135x8
225x3
315x3
405x1
410x5 for 5 sets
Deadlift with chains: Lifting straps. I did these just to see how it felt, want to work on the top portion of my deadlift since it is the weakest.
315x3 no chains
315x3+30lbs
315x3+60lbs
315x3+90lbs
Rack Lock Outs: Did these from just above the knee. Lifting straps.
405x3
495x3
565x2
Kroc Rows: Lifting straps.
75x10
105x10
150x6
Power wheel bridge 2x10
Situp on medicine ball 3x10
Sprint/Walk:
40yards/40yards x 12
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Weight: 212.5, lowest I have been in 2011, gained over 25lbs since last November.
Power Wheel Bridge:
3x10
Bench Press: Wirst wraps on work sets. Accidently loaded too much weight, thought I had to work with 268, was supposed to be 258.
45x20
135x5 for 2 sets
225x3 for 2 sets
268x4 for 5 sets, made sure to pause 2 reps in each set for atleast a 3 count
Bench Lock Out:
385x15s
405x15s
385x15s
Squat: Lighter day, no belt. Fiddled with stance and did some pauses. Wrist wraps and knee sleeves.
45x10
135x5 for 2 sets
225x3
315x3
359x2 for 5 sets
Front Squat: Knee sleeves and wrist wraps.
275x2 for 3 sets
315x1 for 3 sets
Clean Work: Worked on technique after watching Glenn Pendlay's videos again.
Hang Clean (from the hip):
185x1 for about 15 sets
205x1 for 3 sets
225x1 for 3 sets
245x1 for 3 sets
Power Clean:
245x1
245x3 for 2 sets
245x8 there were 10-15 second breaks in between reps here, felt good even with torn hands
Dumbell Bench Press:
105x6 for 2 sets
Bent Over Row:
205x8 for 2 sets
Power Wheel Bridge:
3x10
Bench Press: Wirst wraps on work sets. Accidently loaded too much weight, thought I had to work with 268, was supposed to be 258.
45x20
135x5 for 2 sets
225x3 for 2 sets
268x4 for 5 sets, made sure to pause 2 reps in each set for atleast a 3 count
Bench Lock Out:
385x15s
405x15s
385x15s
Squat: Lighter day, no belt. Fiddled with stance and did some pauses. Wrist wraps and knee sleeves.
45x10
135x5 for 2 sets
225x3
315x3
359x2 for 5 sets
Front Squat: Knee sleeves and wrist wraps.
275x2 for 3 sets
315x1 for 3 sets
Clean Work: Worked on technique after watching Glenn Pendlay's videos again.
Hang Clean (from the hip):
185x1 for about 15 sets
205x1 for 3 sets
225x1 for 3 sets
245x1 for 3 sets
Power Clean:
245x1
245x3 for 2 sets
245x8 there were 10-15 second breaks in between reps here, felt good even with torn hands
Dumbell Bench Press:
105x6 for 2 sets
Bent Over Row:
205x8 for 2 sets
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Jerk: Wirst wraps the entire way. Belt on 285 and failed 295. Shoulders were a little sore from Thursday.
95x3
135x3
185x2
205x1
225x1
245x1
265x1
285x1
295x0
Squat: I have a problem with my left hipflexor/hip. Belt on failed 455, knee sleeves and wrist wraps for everything.
225x4
315x3
365x1
405x1
455x0
Deadlift: Garbage. MP3 player broke too. Knee sleeves, lifting straps on last 3 sets due to hand tears/cracks.
225x4
315x3
405x1
435x2
435x4 for 3 sets
435x1 and some angry shrugs
Good Morning/Power Wheel:
135x8/15 for 3 sets
Power Clean/Decline Situps:
205x2/12 for 6 sets
Cheat Curls:
135x6 for 2 sets
95x3
135x3
185x2
205x1
225x1
245x1
265x1
285x1
295x0
Squat: I have a problem with my left hipflexor/hip. Belt on failed 455, knee sleeves and wrist wraps for everything.
225x4
315x3
365x1
405x1
455x0
Deadlift: Garbage. MP3 player broke too. Knee sleeves, lifting straps on last 3 sets due to hand tears/cracks.
225x4
315x3
405x1
435x2
435x4 for 3 sets
435x1 and some angry shrugs
Good Morning/Power Wheel:
135x8/15 for 3 sets
Power Clean/Decline Situps:
205x2/12 for 6 sets
Cheat Curls:
135x6 for 2 sets
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Squat: Knee sleeves, belt and wrist wraps on work sets.
45x20
135x5
225x5
315x3
365x1
384x4 for 5 sets
Unrack: Did not walk out or 1/8 squat, back was tight.
551x15s for 3 sets
Bench Press: Wrist wraps.
135x8
225x3
245x2 for 5 sets
Power Snatch to Lunges: One power snatch followed by lunges with bar in rack position. Lunges are for each leg.
115x1+5 for 2 sets
135x1+4 for 2 sets
155x1+3 for 2 sets
165x1+3 for 2 sets
Power Snatch: Paused at catch, then did an over head squat.
165x8
Dumbell Incline Press/Side Bend/Leg Press: Felt like doing leg press for some reason, 6 plates were on there so I just did a few reps in between sets. Side bends are for each arm.
50x10+10
315x5
65x8+8
315x5
80x6+6
315x5
45x20
135x5
225x5
315x3
365x1
384x4 for 5 sets
Unrack: Did not walk out or 1/8 squat, back was tight.
551x15s for 3 sets
Bench Press: Wrist wraps.
135x8
225x3
245x2 for 5 sets
Power Snatch to Lunges: One power snatch followed by lunges with bar in rack position. Lunges are for each leg.
115x1+5 for 2 sets
135x1+4 for 2 sets
155x1+3 for 2 sets
165x1+3 for 2 sets
Power Snatch: Paused at catch, then did an over head squat.
165x8
Dumbell Incline Press/Side Bend/Leg Press: Felt like doing leg press for some reason, 6 plates were on there so I just did a few reps in between sets. Side bends are for each arm.
50x10+10
315x5
65x8+8
315x5
80x6+6
315x5
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Power Clean: Wrist wraps after 225.
95x3 for 3 sets
135x2 for 2 sets
185x2
205x2
225x2
245x2
255x1 for 2 sets with 2 additional misses
Deadlift: Wrist wraps, WL shoes. Warm from power cleans, got right into it.
345x3 Hook Grip
413x5 for 5 sets
Clean: Wrist wraps. Had to cut this short to let some yutes on the platform.
185x2
205x2
225x2
235x2
245x2
Push Jerk: Wrist Wraps, belt on 245 and higher.
135x5
225x3
245x3
265x3
275x2
Push Press: Done from rack position.
225x5
225x4
DB Row:
Kroc
80x8
90x8
100x8
Bodybuilder style row?
80x8
80x7 for 2 sets
Decline Situp/Con/Ecc Back Extension:
15/10
12/8
9/6
DB Curl:
40x10
45x8
50x6
Lots of stretching, best stretching in a long long time.
95x3 for 3 sets
135x2 for 2 sets
185x2
205x2
225x2
245x2
255x1 for 2 sets with 2 additional misses
Deadlift: Wrist wraps, WL shoes. Warm from power cleans, got right into it.
345x3 Hook Grip
413x5 for 5 sets
Clean: Wrist wraps. Had to cut this short to let some yutes on the platform.
185x2
205x2
225x2
235x2
245x2
Push Jerk: Wrist Wraps, belt on 245 and higher.
135x5
225x3
245x3
265x3
275x2
Push Press: Done from rack position.
225x5
225x4
DB Row:
Kroc
80x8
90x8
100x8
Bodybuilder style row?
80x8
80x7 for 2 sets
Decline Situp/Con/Ecc Back Extension:
15/10
12/8
9/6
DB Curl:
40x10
45x8
50x6
Lots of stretching, best stretching in a long long time.
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
First day feeling strong/good in a long time.
Bench Press: Wrist wraps on work sets.
45x20
135x8
225x5
260x5 for 5 sets, paused 1 rep per set
Lock Outs:
315x15s
365x15s
385x15s for 3 sets
Squat: Belt, sleeves, wrist wraps on work sets. First set did low bar squat, felt good, the rest were olympic style with a 2 second pause at the botom on all second reps.
225x2 FS
275x2 FS
315x2 FS
315x2 BS
361x2 for 5 sets
Front Squat:
315x2
340x2
365x0
Clean and Jerk: Worked up to 255.
115x2 for 2 sets
165x1 for 3 sets
205x1 for 2 sets
225x1
235x1
245x1
255x1
Death March:
20x8
30x8
25x8
Lat Pulldown: Narrow grip on straight bar.
130x8
120x8
110x8
Incline DB Press:
75x8
90x7
105x5
Rollout/OH Lunge:
6/6 each leg with the bar
5/5 each leg with the bar
4/4 each leg with the bar
Lots of stretching.
Bench Press: Wrist wraps on work sets.
45x20
135x8
225x5
260x5 for 5 sets, paused 1 rep per set
Lock Outs:
315x15s
365x15s
385x15s for 3 sets
Squat: Belt, sleeves, wrist wraps on work sets. First set did low bar squat, felt good, the rest were olympic style with a 2 second pause at the botom on all second reps.
225x2 FS
275x2 FS
315x2 FS
315x2 BS
361x2 for 5 sets
Front Squat:
315x2
340x2
365x0
Clean and Jerk: Worked up to 255.
115x2 for 2 sets
165x1 for 3 sets
205x1 for 2 sets
225x1
235x1
245x1
255x1
Death March:
20x8
30x8
25x8
Lat Pulldown: Narrow grip on straight bar.
130x8
120x8
110x8
Incline DB Press:
75x8
90x7
105x5
Rollout/OH Lunge:
6/6 each leg with the bar
5/5 each leg with the bar
4/4 each leg with the bar
Lots of stretching.
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Deadlift: WL shoes.
135x5
225x5
315x5
385x2
443x5 for 5 sets
Power Snatch: Wrist wraps.
95x3
115x3
135x3
155x2
175x2
185x1
Power Clean:
155x3
175x3
185x3
205x2
225x2
235x1
Power Snatch:
155x3 for 6 sets
Leg Press: Done between some of the sets of power snatch. Interested to see what I can do for 5 for some reason, aiming for 8 to each side.
315x5
405x5
495x5
Decline Situp:
10x10, decending one peg each set
Stretching.
135x5
225x5
315x5
385x2
443x5 for 5 sets
Power Snatch: Wrist wraps.
95x3
115x3
135x3
155x2
175x2
185x1
Power Clean:
155x3
175x3
185x3
205x2
225x2
235x1
Power Snatch:
155x3 for 6 sets
Leg Press: Done between some of the sets of power snatch. Interested to see what I can do for 5 for some reason, aiming for 8 to each side.
315x5
405x5
495x5
Decline Situp:
10x10, decending one peg each set
Stretching.
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Squat: Wristwraps, belt, knee sleeves and WL shoes. Also had a light ankle brace on my left ankle. Also warmed up with some OH squats with 95lbs and other various snatch drills to work up a sweat.
45x8
135x5
225x5
315x1 for 2 sets
365x1
387x2
387x5 for 4 sets two sets with olympic style (high bar feet closer together) two with a lower bar and wide stance
Power Snatch:
95x1 for 5 sets
115x1 for 3 sets
135x1 for 2 sets
165x1 for 5 sets
Bench Press: Wrist wraps.
135x5
225x2
247x2 for 5 sets, 3 second pause on chest and 3 second pause on lock out
Push Press from Rack Position: Wirst wraps, NO BELT.
135x5
185x5
225x5 for 2 sets
Over Head Lunges: Each leg.
115x4 for 3 sets
Decline Situp: Two holes exposed
20
15
10
5
CoC #2 gripper 10s holds for 6 sets per hand.
45x8
135x5
225x5
315x1 for 2 sets
365x1
387x2
387x5 for 4 sets two sets with olympic style (high bar feet closer together) two with a lower bar and wide stance
Power Snatch:
95x1 for 5 sets
115x1 for 3 sets
135x1 for 2 sets
165x1 for 5 sets
Bench Press: Wrist wraps.
135x5
225x2
247x2 for 5 sets, 3 second pause on chest and 3 second pause on lock out
Push Press from Rack Position: Wirst wraps, NO BELT.
135x5
185x5
225x5 for 2 sets
Over Head Lunges: Each leg.
115x4 for 3 sets
Decline Situp: Two holes exposed
20
15
10
5
CoC #2 gripper 10s holds for 6 sets per hand.
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Deadlift: Wrestling shoes, blue Ace back supporter. Hook grip for a total of 7 or 10 reps, lost count in there.
Hook Grip
135x8
225x5
315x3
405x1
420x1
Mixed Grip (6 or 9 hook grip)
420x5 for 5 sets
Snatch: Wirst wraps and back supporter on frist wave, just wrist wraps on second.
Snatch
95x1 for 6 sets
115x1 for 4 sets
135x1 for 2 sets
155x1 for 2 sets
165x1
Power Snatch
175x1 for 2 sets
185x1
195x0 for 2 attempts
Snatch
95x3
115x2
135x1
155x1
165x1
175x1
185x1
Jerk: Wrist wraps, back support on 255 and heavier.
135x3
155x3
185x2
205x1
225x1
255x1
275x1 for 7 sets
275x3 power jerk, for some reason I am much stronger here
Leg Press:
405x5
495x5
585x5
675x5
765x5
Rollout/DB Curls: Used the 4 wheel independant rollers.
15
12/8
10/8
8/8
6
Hook Grip
135x8
225x5
315x3
405x1
420x1
Mixed Grip (6 or 9 hook grip)
420x5 for 5 sets
Snatch: Wirst wraps and back supporter on frist wave, just wrist wraps on second.
Snatch
95x1 for 6 sets
115x1 for 4 sets
135x1 for 2 sets
155x1 for 2 sets
165x1
Power Snatch
175x1 for 2 sets
185x1
195x0 for 2 attempts
Snatch
95x3
115x2
135x1
155x1
165x1
175x1
185x1
Jerk: Wrist wraps, back support on 255 and heavier.
135x3
155x3
185x2
205x1
225x1
255x1
275x1 for 7 sets
275x3 power jerk, for some reason I am much stronger here
Leg Press:
405x5
495x5
585x5
675x5
765x5
Rollout/DB Curls: Used the 4 wheel independant rollers.
15
12/8
10/8
8/8
6
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Thanks, good luck to you too, I'm sure you will murder with your magical hook grip.
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Bench Press: Wrist wraps.
135x6
185x5
235x3
265x6 for 4 sets
265x4 who knows what happened
Squat: WLS, WW, KS and Belt on 315 and higher.
FS
135x3
225x2
275x1
315x1
BS
365x2 for 5 sets, 2 high bar, 3 low bar (felt very strong there)
Clean:
115x3 for 3 sets
165x1
185x1
215x1
235x1
240x1
245x1
250x0
235x1 for 8 sets
240x1
245x1
250x1
255x1
260x1
265x0 tore a huge chunk of skin off my right hand
Snatch Grip Push Press:
135x5 for 5 sets
Jerk: Went very light tried to work on footwork and quickness
135x3 for 10 sets
185x1 for 5 sets
135x6
185x5
235x3
265x6 for 4 sets
265x4 who knows what happened
Squat: WLS, WW, KS and Belt on 315 and higher.
FS
135x3
225x2
275x1
315x1
BS
365x2 for 5 sets, 2 high bar, 3 low bar (felt very strong there)
Clean:
115x3 for 3 sets
165x1
185x1
215x1
235x1
240x1
245x1
250x0
235x1 for 8 sets
240x1
245x1
250x1
255x1
260x1
265x0 tore a huge chunk of skin off my right hand
Snatch Grip Push Press:
135x5 for 5 sets
Jerk: Went very light tried to work on footwork and quickness
135x3 for 10 sets
185x1 for 5 sets
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
I never really cared for it after I started doing push press years ago, and once jerk/push jerk came along it really took a back seat. I think I am going to try to work it in once every two weeks or so, on days when my shoulders are sore (yesterday would have been a good day) to give them a break from the heavier weights. For the competition I am doing Back Squat and Jerk.
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Squat: WL shoes, knee sleeves, belt wrist wraps on sets above 275.
FS
45x20
135x8
185x6
225x3
275x2
315x1
BS
315x1
365x1
392x6 for 5 sets
Bench Press: Wrist wraps, belt on last two sets, actually felt good. Paused 3 seconds on lock out and on chest.
45x15
135x8
185x3
205x2
255x2 for 5 sets
Snatch: Might have hit a PR for full snatch with 195 (199 including collars).
95x5
115x3
135x1
115x5
135x3
155x1
135x5
155x3
165x2
170x1
175x1
180x1
185x1
190x1
195x1
Jerk: Wrist wraps and knee sleeves. Went light.
135x2 for 2 sets
145x2 for 2 sets
155x2 for 2 sets
185x2
205x2
225x2
245x2
Pendlay Row: 185x5 for 4 sets
Lunges - 135x3 (each leg) for 4 sets
Decline Situp - 12, 12, 10x2 with 5 lbs., 8x2 with 10 lbs.
DB Alternate Curl - 35x6, 40x6, 45x6, 50x6, 55x6, 40x8, 30x8
FS
45x20
135x8
185x6
225x3
275x2
315x1
BS
315x1
365x1
392x6 for 5 sets
Bench Press: Wrist wraps, belt on last two sets, actually felt good. Paused 3 seconds on lock out and on chest.
45x15
135x8
185x3
205x2
255x2 for 5 sets
Snatch: Might have hit a PR for full snatch with 195 (199 including collars).
95x5
115x3
135x1
115x5
135x3
155x1
135x5
155x3
165x2
170x1
175x1
180x1
185x1
190x1
195x1
Jerk: Wrist wraps and knee sleeves. Went light.
135x2 for 2 sets
145x2 for 2 sets
155x2 for 2 sets
185x2
205x2
225x2
245x2
Pendlay Row: 185x5 for 4 sets
Lunges - 135x3 (each leg) for 4 sets
Decline Situp - 12, 12, 10x2 with 5 lbs., 8x2 with 10 lbs.
DB Alternate Curl - 35x6, 40x6, 45x6, 50x6, 55x6, 40x8, 30x8
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Clean: Wrist wraps, knee sleeves, WL shoes.
95x3 for 3 sets, fit another 5 or so power snatches in there too
115x2 for 3 sets, more power snatches
165x2 for 2 sets, 2 power snatch singles also
185x2
205x2
225x2
235x2
245x2
255x2
Deadlift: Lifting straps, WL shoes and knee sleeves.
255x3
345x2
424x1
424x5 for two sets, stopped there, hamstrings were sore
Jerk: Belt on 255 and higher. After tinkering with technique during the 255's I found that when I split left leg out right leg back I am much stronger, will continue to do this.
Push Jerk
95x3
115x3
135x3
155x2
185x2
205x2
225x2
255x2
275x1 for 5 sets
Jerk (Left foot forward)
255x1 for 10 sets
Rollout: Paired two wheeled rollers.
3x10
95x3 for 3 sets, fit another 5 or so power snatches in there too
115x2 for 3 sets, more power snatches
165x2 for 2 sets, 2 power snatch singles also
185x2
205x2
225x2
235x2
245x2
255x2
Deadlift: Lifting straps, WL shoes and knee sleeves.
255x3
345x2
424x1
424x5 for two sets, stopped there, hamstrings were sore
Jerk: Belt on 255 and higher. After tinkering with technique during the 255's I found that when I split left leg out right leg back I am much stronger, will continue to do this.
Push Jerk
95x3
115x3
135x3
155x2
185x2
205x2
225x2
255x2
275x1 for 5 sets
Jerk (Left foot forward)
255x1 for 10 sets
Rollout: Paired two wheeled rollers.
3x10
Last edited:
- Joined
- Oct 10, 2005
- Messages
- 5,742
- Reaction score
- 4,585
Bench Press: Wrist wraps and belt. I like the belt on bench now.
45x20
45x10
95x10
135x10
185x8
235x2
255x1
282x2 for 5 sets
386x3 12 second lock outs
Squat: Knee sleeves, belt, wrist wraps, wl shoes.
FS
45x20
135x5
185x4
225x3
275x2
315x2
BS
371x2 for 5 sets, 3 low bar, 2 olympic
Power Snatch: Knee sleeves, belt, wrist wraps, wl shoes.
45x3 for 5 sets
95x2 for 5 sets, 1, 1 arm barbell snatch for each arm after
115x2 for 3 sets, 1, 1 arm barbell snatch for each arm after
135x2
165x1
165x2 for 5 sets
Clean and Jerk: Knee sleeves, belt, wrist wraps, wl shoes.
165x2
185x1
205x1
215x1
235x1
240x2 for 5 sets
Pendlay Rows/Situps:
165x5/12 for 2 sets
185x5/12
215x5/12 for 2 sets
45x20
45x10
95x10
135x10
185x8
235x2
255x1
282x2 for 5 sets
386x3 12 second lock outs
Squat: Knee sleeves, belt, wrist wraps, wl shoes.
FS
45x20
135x5
185x4
225x3
275x2
315x2
BS
371x2 for 5 sets, 3 low bar, 2 olympic
Power Snatch: Knee sleeves, belt, wrist wraps, wl shoes.
45x3 for 5 sets
95x2 for 5 sets, 1, 1 arm barbell snatch for each arm after
115x2 for 3 sets, 1, 1 arm barbell snatch for each arm after
135x2
165x1
165x2 for 5 sets
Clean and Jerk: Knee sleeves, belt, wrist wraps, wl shoes.
165x2
185x1
205x1
215x1
235x1
240x2 for 5 sets
Pendlay Rows/Situps:
165x5/12 for 2 sets
185x5/12
215x5/12 for 2 sets
