[takeahnase]

Thanks.

[takeahnase]

26.01.2008 Wk 4/Day 4

Warm up

Overhead Squats
20*6

Hang Snatches
20*3
40*3

Snatch
50*2
52.5*2
55*2
60*0 (missed forward)
60*1
62.5*1 (this was the best one - focussed on hip movement today, so all of these were more or less power snatches, no drop)

Clean & Jerk
62.5*2
67.5*2
75*2
80*1
85*1*2
87.5*1

Front Squats
70*5
100*5*2
112.5*3*2
112.5*5

Snatch Shrugs
80*5*3

[Zerocrew1984]

you still havent posted any vids....pussy

[takeahnase]

I actually took vids of this session with my phone, but I'm too dumb to get them onto my computer. I need a digital camera.

[Zerocrew1984]

i do that sometimes if i forget my camera but my phone wont upload on my computer if the file is more then 20 secs. pretty weak.

[takeahnase]

27.01.2008 Recovery Workout

Neck Traction

Stretch

[takeahnase]

28.01.2008 Wk 5/Day 1

Warm up

Overhead Squats
20*6

Hang Snatches
20*3
40*3
42.5*3*2
45*3*3

Snatch Push Press (behind neck)
52.5*3*2
60*3*2

Squats
70*3 (paused)
100*3 (paused)
130*3*4
130*3 (paused)

Chinups (explosive)
5*5

[Barut]

Want to race to a 300lbs OH squat?

[takeahnase]

Double.

[takeahnase]

Double.