day 13

Training:

A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1; waves higher than last week
B. Dead Lift @ 11X1; 50% 1RM; 10 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 3,3,3; rest 90 sec
note-full depth, try same load for 3 you did for 2 last week
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps, make them harder than last week

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A1. 35 kg, 39, 41, 41, 41(2+f), 39 A2. 70 kg, 72.5, 75, 75, 77.5, 81.5 (PR) B. 70 kg C1. 30 kg, 30, 30 C2. (6,3,1), (6,2,2), (6,2,2) Kept the weights low on snatch to focus on tech, although a bit higher than day 9.

Videoed them to review:

http://erikluber.blogspot.com/2009/12/training-a1.html

First time doing proper GHD raises. Wow. There was no way I was going to do 15,

ended up doing 10 per round, extremely broken up. I am excited to grow a pair of

hamstrings eventually!