Skip navigation

WEEKS 1 & 2 OF A 6 WEEK STRENGTH CYCLE

10/15/12
-core work
-power snatch (2 reps)- 95#, 95,95,85,85,85
-power clean (2 reps) 135#, 135, 135
-muscle clean & jerk (5 reps) 95#, 95, 95
-Squat (2 reps): 180, 180, 180, 180, 180, 180
Total time ~ 34 min

10/17/12
-core work
-Hang Snatch (2 reps) 95, 95, 95, 135, 135, 135
-Hang Clean (2 reps) 115, 115, 115, 165, 185, 185
-DL (2 reps) 6 x180
Total time ~ 32min

10/18/12
run ~5-6k

10/19/12
(AM) – power snatch (2 reps): 115#, 115, 115, 135, 135, 135
-power clean (2 reps): 6x 135#
-jerk (2 reps): 135#, 135, 135, 160, 160, 160
-F.Squat (2 reps): 6x 180#
core work
(PM): Yoga

10/22/12
core work
-hang snatch (2 reps): 95# x 3, 115# x 4
-power clean (2 reps): 145# x 7
-jerk (2 reps): 145# x 3, 170# x 4
-Squat (2 reps): 135# x 1, 210# x 6

10/23/12
yoga

10/24/12
– power snatch (2 reps): 95# x 3, 110# x 4
– power/hang clean (1-1): 135# x 3, 160# x 4
– press (2 reps): 115# x 7
– front squat: 1 set – 185# x 10 reps

10/25/12
REST

10/26/12
– snatch (2 reps): 95#, 115, 135, 145, 150 x 4
– push press (2 reps): 140# x 8
– DL (2 reps): 225# x 8
core work

10/27/12
– snatch: 95# x 2reps, 95 x 2, 115×2, 135×3, 140×1, 150×1, 160×1, 170-fail
– C&J: 135# x 2 reps, 135×2, 155×2, 175×1, 185×1, 195×1, 200×1
post
yoga – 90 min

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: