9/8/2014

Phase 2:

A. Snatch - 5 TNG @ 60%, 3 TNG @ 65%, 10 Singles @ 70%
B. C&J - 5 TNG @ 60%, 3 TNG @ 65%, 10 singles @ 70%
C. Front Squat - 4 x 5 @ 70% rest 2 minutes
D. Glute Ham Raise - 3 x 12-15 reps
E. Weighted Back Extensions 3 x 12-15 reps
F. Banded (adduction & abduction) thin band 4 x 25/leg

 *all snatches and cleans are full squat*

 ADDUCTION
http://youtu.be/oPSBlqHfAg8

ABDUCTION
http://youtu.be/1yTbhaAcSU4
Posted by at

19 comments:

  1. UnknownSeptember 8, 2014 at 3:15 PM

    Snatch - 5 TNG @ 75, 3 TNG @ 90 (suppose to be 80, messed up my percentages), 10 singles @ 90
    C&J - 5 TNG @ 95, 3 TNG @ 105, 10 singles @ 115
    Front Squat - 150
    Glute Ham Raise 3x12
    Weighted Back Extension 3x15 with 15lb plate
    Banded adduction/abduction - red band (felt this more in the leg that wasnt moving, not sure if thats whats suppose to happen)

    ReplyDelete
  2. UnknownSeptember 8, 2014 at 3:41 PM

    A. 85, 95, 105
    B. 120, 130, 140,
    C. 185
    D. Complete
    E. 15#
    F. Complete w/ red band

    ReplyDelete
  3. DanSeptember 8, 2014 at 4:22 PM

    A. Snatch – 5 TNG @ 60% (99), 3 TNG @ 65% (107), 10 Singles @ 70% (115)

    Result: 100 lbs, 107 lbs, 115 lbs

    *good squats on these–which isn’t a problem at these weights; missed 2 reps when I didn’t focus, but came back fine on next*

    B. C&J – 5 TNG @ 60% (135), 3 TNG @ 65% (146), 10 singles @ 70% (158)

    Result: 135 lbs, 145 lbs, 158 lbs

    *more tiring than expected, but quite a manageable*

    C. Front Squat – 4 x 5 @ 70% (193) rest 2 minutes

    Result: 195 lbs

    D. Glute Ham Raise – 3 x 12-15 reps

    Result: completed

    *12 reps each round; first time I’ve done these; didn’t get very high, but good enough–really feeling it in my hamstrings now*

    E. Weighted Back Extensions 3 x 12-15 reps

    Result: 15 lb plate for first 2, then 25 lb plate

    *15 reps each round; not difficult, so I went up in weight*

    F. Banded (adduction & abduction) thin band 4 x 25/leg

    Result: used the thin, purple band

    *first time doing these; abduction was quite spicy, adduction quite managable*

    ReplyDelete
  4. Alyssa KatherineSeptember 8, 2014 at 7:27 PM

    A: 5 TNG 65#, 3 TNG 75#, 10 singles 85#
    B: 5 TNG 95#, 3 TNG 100#, 10 singles 105#
    C: 4X5 135#
    D: 3x12 I suck at these
    E: 1X12 ran out of time, my GMEN are playing
    F: 2 sets of 25/leg on each, see E

    ReplyDelete
    Replies
    1. Alyssa KatherineSeptember 8, 2014 at 7:28 PM

      Oh and everyone in my gym asked if I was doing Pilates with F!

      Delete
  5. UnknownSeptember 8, 2014 at 7:35 PM

    A: 130, 140, 155 (TNG not smooth whatsoever)
    B: 185, 200, 215 (all power jerks)
    C: 275
    D: 12 each
    E: 15 w/10lbs
    F: Completed with thick black band

    ReplyDelete
  6. UnknownSeptember 8, 2014 at 7:45 PM

    A. Snatch: 5@60, 3@65, 10 singles @ 70
    B. C&J: 5@90, 3@100, 10 singles @ 105
    C. Front Squat: all at 150
    D. GH raise: 3x15
    E. Back Ext: 2x15
    F. Completed with red

    ReplyDelete
  7. UnknownSeptember 8, 2014 at 8:49 PM

    A) Snatch 5@75, 3@85, Singles at 90 - Felt so good!
    B) C&J 5@105, 3@115, Singles at 125 - Felt really good too.
    C) Front Squat all at 140
    D) GH Raise 3 x 15
    E) Back Ext with 15# plate 3 x 15
    F) Completed with red band

    ReplyDelete
  8. RandallSeptember 8, 2014 at 9:04 PM

    A: 110-115-120
    B: 130-140-150
    C: 180
    D: 3x12

    ReplyDelete
  9. UnknownSeptember 8, 2014 at 9:15 PM

    Did this at lifetime and I did not like not being at the gym for lifting :(
    It just wasn't the same!

    Snatch: 55-60-65
    C&J: 90-95-100
    Front squat: all at 140

    All I had time to do!

    ReplyDelete
  10. KateSeptember 8, 2014 at 10:02 PM

    A: skipped- took an only class focusing on snatches
    B: 85-95-100
    C: 115
    D: skipped- back is jaaaaaacked up from DLs on Saturday
    E: skipped - see above
    F: completed with purple band. Dammmmnnn do you feel the burn in the hips during the abductors

    ReplyDelete
  11. UnknownSeptember 8, 2014 at 11:10 PM

    A. 5 TNG snatch @ 65
    3 TNG @ 70
    10 singles: 5 @ 75 5 @ 80

    B. 5 TNG C&J @ 85
    3 @ 95
    10 singles at 100

    C. Front Squats all at 155
    D. done
    E. done with 15 pound plate
    F. 2 sets of each

    ReplyDelete
  12. UnknownSeptember 8, 2014 at 11:18 PM

    A: snatch 5 @ 115, 3 @ 120, 10 singles @ 130
    B: c&j 5 @ 145, 3 @ 155, 10 singles @ 165
    C: All @ 215
    D&E: Skipped. Lower back smoked from DL @ BOB
    F: Completed with purple band.

    ReplyDelete
  13. Vincent MiceliSeptember 9, 2014 at 7:56 AM

    A. 115, 120, 130
    B 185, 195, 205
    C. 255
    D done
    E. Done with 25
    F. Done

    ReplyDelete
  14. UnknownSeptember 9, 2014 at 5:48 PM

    9/8/2014 - Monday
    Phase 2

    A. Snatch - 5 TNG @ 60%, 3 TNG @ 65%, 10 Singles @ 70%
    95, 105,
    110, 110, 110, 110 (F), 110, 110, 110 (F), 110, 110 (F), 110

    B. C&J - 5 TNG @ 60%, 3 TNG @ 65%, 10 singles @ 70%
    135, 145,
    155, 155, 155, 155, 155,
    155, 155, 155, 155, 155

    C. Front Squat - 4 x 5 @ 70% rest 2 minutes
    185, 185, 185, 185

    D. Glute Ham Raise - 3 x 12-15 reps
    15, 15, 15

    E. Weighted Back Extensions 3 x 12-15 reps
    15, 15, 12 @ 15 lbs

    F. Banded (adduction & abduction) thin band 4 x 25/leg

    ReplyDelete
  15. Steven LopezSeptember 9, 2014 at 6:18 PM

    A. Snatch 5 @ 115, 3 @ 125, 10 x 1 @ 130 - All felt great.
    B. Clean and Jerk - 5 @ 145, 3 @ 155, 10 x 1 @ 165
    C. Front Squat - 4 x 5 @ 205
    D. GH Raise - 3 x 15
    E. Back Extensions 3 x 12 with 25# plate
    F. Banded 2 sets of adduction and 2 of abduction

    ReplyDelete
  16. AndySeptember 9, 2014 at 8:56 PM

    A. 115, 125, 135 - heavier than prescribed, but snatches feel so good right now
    B. 125, 135, 145 - felt light
    C. 170 - just right
    D. 3x12
    E. 3x12 w/ #10 - first time
    F. 2 sets, got late

    ReplyDelete

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