11/5/13 Workout!

Day 2
OH Squats 3×3 reps start with highest 5 reps completed last week.
Jerks HS
Bench 5 RM
Bentover Rows 10RM then -10%

Met Con
10 min AMRAP
15 Wall Balls
35 DUs

If you notice, the volume had dropped while the intensity has risen. Every four week block will look similar, but average volume will continue to rise overall. You will also notice more of the main lifts( Snatch and Clean & Jerk) as time goes on.

For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:

www.MashElitePerformance.com

Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at:

Travis.Mash@MashElitePerformance.com

4 thoughts on “11/5/13 Workout!”

  1. Again, Travis and I are doing things a little differently
    Power Snatch: 90, 93 full snatch
    Power Clean: 120, 130 full clean
    Jerks: 147, 153 missx2
    Pendley rows: 100 5x3sets

  2. Monday had most everybody feeling a little unstable in our overhead squats, probably from the snatch complex.

    OH squat: 110 kg x 3
    Jerk from box: 131 kg (PR), missed 136 kg x 3
    Bench: 260 lbs x 5
    Bent rows: 60 kg

    I’m weak in my upper back so the bent over rows are great for me. I try to keep them super strict.

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