Saturday 09.30.2017

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Okay, so not exactly November, but I’ll be gone today and Tuesday (again, I know, I’m sorry…it’s the last time for a while, promise **pinky swear**)


A) Snatch from knee: 80/3, 90/1, 95/1, 85/2, 80/2

B) Clean + Jerk: 80/2+1, 90/1+1, 95/1+1, 85/1+2,80/1+1

C) Snatch Pull: 80/3, 90/2, 100/1, 85/2, 80/3*3

D) FS: 80/3, 90/2, 100/1, 85/2, 80/3*3

E) Good Morning: 80/3, 90/1, 95/1, 85/2, 80/3*2

F) Abs of choice: 3×10

G) Back Extensions: 3×20


Resensitization strength cycle: 4-10 reps (3 is too few, 12 is too many), use correct loads. Must be heavy.

A) Chinups: 3 sets of 3/fail @10RM+5% or 80% of 1RM

B) Bent Over Row: 3 sets of 3/fail @10RM+5% or 80% of 1RM

C) DB Lateral Raises: 3 sets of 3/fail @10RM+5% or 80% of 1RM

D) BB Curl: 4 sets of 3/fail @10RM+5% or 80% of 1RM

E) High Bar Good Mornings: 2 sets of 3/fail @10RM+5% or 80% of 1RM

F) Wide Grip Bench Press: 2 sets of 3/fail @10RM+5% or 80% of 1RM

G) Abs of choice: 3 sets of 3/fail @10RM+5% or 80% of 1RM


A) Deadlift: Up to 8RM at 8RPE

B) Deadlift: Drop 8-12%x2x8

C) Snatch Grip RDL: 3×6 at 7RPE

D) Hip Belt Squat: 3×10 at 7RPE

E) Glute Bridges: 3×10

F) GH Raises: 3×10

Artis Barbell

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