12/21/13 Workout
December 22, 2013
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Saturday Back Squat 90%/1 Clean off Box 1RM, 80/2 Back Squat 6 RM, -25% 2 sec Pause Fat Bar Bench 5RM then -5&-10% DL 2″
Saturday Back Squat 90%/1 Clean off Box 1RM, 80/2 Back Squat 6 RM, -25% 2 sec Pause Fat Bar Bench 5RM then -5&-10% DL 2″
Friday Snatch High Pull, hang below knee(emphasize position), 2 OH Squats max Clean & Jerk clean pull, hang below knee(emphasize position, 2 Front Squats, &
Wednesday Back Squat up to 85%/1 Snatch Grip Sotts Press 5 RM, -5&-10% Snatch off Box 1RM, 80/2 (1 miss) Front Squat 8 RM, -15%/5
Tuesday Sotts Press from Front Clean Rack Position 5 Reps x 3 Clean Pull, hang clean, clean, 2 front squats, & 1 jerk up to
Monday Snatch Grip Behind the neck Sotts 5reps x 3 beat last week Snatch Pull/2, Hang Snatch/1, Snatch/1, 2 OH Squats up to 80% Snatch
Saturday Back Squat 85%/1 Clean off Box 1RM, 80/2 Back Squat 6 RM, -10%, -25% 2 sec Pause 3 Board Bench Max 2, 90%/1 Paused,
We are in a volume phase, so getting stronger is the primary goal. We will still test today, but it will be complexes! Embrace the
Last time I talked about Barbell Shrugged’s Mike Bledsoe. We learned about his philosophy on Empathy and Listening to others. We also learned his “45
Wednesday Back Squat up to 85%/1 Snatch off Box 1RM, 80/2 (1 miss) Front Squat 8 RM,-5 & -10%, -25% 2 sec Pause Jerks off
Tuesday Sotts Press from Front Clean Rack Position 5 Reps x 3 Clean & Jerk 90%/1, 75/3, 80/2×2 Clean Pulls 110%/3×3(work to speed DL for
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