Call Us: (507) 206.4611

Week 11 – Session 3 – Saturday 9am class

21
Jun

Week 11 – Session 3 – Saturday 9am class

This is the end of recovery week, today is designed to get us ready for PR weights next week.

Snatch – Work up to 1 rep @ 90% of your current PR

Clean and Jerk – Work up to 1 rep @ 90% of your current PR

– please take at least 6 to 7 warm up sets before hitting your 90%

Back Squats – 5×3 – your last set should be performed at 90%

– If you already have squatted 3 times this week perform the following

Snatch Deadlift – 4×3  @ 10 lbs heavier than snatch for the day

Clean Deadlift – 4×3 @ 10 lbs heavier than clean for the day

Mobility

 

Extra –

Back extensions – 3×15

Banded Pull Aparts – 75

Hollow Rocks 100

 

Link of the Day – http://www.catalystathletics.com/articles/article.php?articleID=136

– Check out there website too, lots of cool stuff and information on catalyst athletics.

 

1 Response

  1. Katina

    Snatch hit 95, that 5 # from PR.. Tryed 105 pulled it, that # is in my head..
    C&J hit 115, that’s 10 pounds from PR..felt ok
    Back squat 5*3 105, 115,125,135,145