wednesday:july 27
1. back sqt: work to a heavy single. get there in no more than 5 reps.
rest 15 minutes
2. snatch: work to a max wt. for the day!! -10 kg x 1, - 10 kg x 1 x 3.
rest 10 minutes
3. front sqt: work to a heavy single. no more than 4-5 reps
rest 15 minutes
4. clean and jerk: figure out how you are feeling today and go to 80-85% of that level for 3 singles. this is not a % of a pr!!! this is a % of how you feel considering the work that you have completed!!
5.chins: 30 reps total
6. back and abs!! your choice.
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