[takeahnase]

Deload Week

21.01.2008 Wk 4/Day 1

Warm up

Hang Power Snatches
20*6
20*3
40*3

Snatches
50*1
55*1*2
50*1

Snatch Drops
50*3*4 (these were going very well today)

Squats
90*5
130*5 (rep PR)
130*3*2

Stretch

[takeahnase]

21.01.2008 Recovery Workout

Neck Traction

Stretch

[takeahnase]

22.01.2008 GPP/Conditioning

Warm up

Box Jumps (36cm box)/Chinups
(10/5)*5

Sandbag Shouldering*100

Medicine Ball Slams (5kg)/Chinups
(5/5)*5

Stretch (Bar work regarding overhead flexibility and low squat position)
________

[takeahnase]

23.01.2008 Wk 4/Day 2

Warm up

Power Cleans
40*6
50*3
60*3
70*3

Cleans (I sucked today)
80*3*2
85*3
70*3

Rack Jerks
50*3
60*3
72.5*3*2
85*3*2

Romanian Deadlift
92.5*5*5

[takeahnase]

Passed my CFA level I exam: W00t, payrise.

[enright3060]

Originally Posted by takeahnase

Passed my CFA level I exam: W00t, payrise.

Congratulations – (excuse me for being an ignorant American – what the fuck is CFA?)

Also, nice lifting.

[takeahnase]

Eh, you're excused for not working in finance - CFA refers to the Chartered Financial Analyst qualification. Essentially a graduate level program for professionals in the investment and related industries. It's an American thing really.

http://www.cfainstitute.org/index.html

[Zerocrew1984]

congrats dude

[takeahnase]

25.01.2008 Wk 4/Day 3

Warm up

Hang Power Cleans
20*6
20*3
40*3

Snatch
52.5*3
55*3*2
55*1 (these went ok)

Power Cleans
55*3
75*3
80*3*3 (cleans were crap today)

Squats
70*5 (paused)
100*2 (paused)
125*5*4 (focussed on getting hips under the bar early)

[Feature boy]

Nice lifting, dude, and congrats on teh CFA thingie!