76 Year Old Olympic Lifter

Training Training Logs
381

Mon 20-6-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (25 k) 5. (32.5) 5. (38.75) 5.
Front Squats (45 k) 5. (60) 5. (75) 5.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

Shrugs. (90 k) 20. (100) 12.

Palms up, close grip lat machine (61.3 k) 10. (68.9) 4.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 3 minutes.

Thurs 23-6-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 9 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 8 reps peak contraction. (105 k) 16.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 4 reps were peak contractions. (25 k) 15.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (81 k) 17. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 1 minute.

3 Likes
382

forgotten your old login?

383

Hi friend Bonobo. Yep they demanded a new login, and wouldn’t accept my details. Floundered around trying everything i could think of, until my little boy [he’s 50] pretty well sorted it out. Even had to have a 10 digit login password. Got a weird ID, ‘taichi1’ so i’ll have to get him back to sort that. Hope your training is going well.

1 Like
384

i’m doing my training like the pious monk does his chores

385

" i’m doing my training like the pious monk does his chores."

That doesn’t sound like fun.
I’m friggin old, so improvements are hard to come by on the big exercises, but i do ok on the isolation stuff, where it is just a matter of adding a rep on something not too hard.
But still, each workout is like a gambler’s roulette - exciting to see if something goes up this time.

Mon 27-6-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (45 k) 1. (65) 1. (75) 1. (85) 1. (95) 1.
Cleans and Presses. (25 k) 5. (35) 3. (40) 1. (42.5) F.? — trialing a technique twist. didn’t work. back to what i’m used to. (42.5) 1. (47.5) F.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 4 minutes.

Thurs 30-6-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 10 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 9 reps peak contraction. (110 k) 10.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 5 reps were peak contractions. (25 k) 15.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (81 k) 18. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, rising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 11 minutes.

2 Likes
386

i love it actually, but i guess to each their own.

387

“i love it actually, but i guess to each their own.”
Ah, yes. I shouldn’t assume my mental image is correct.

Mon 4-7-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (25 k) 3. (37.5) 3. (42.5) 3.
Front Squats (40 k) 5. (60) 3. (70) 1. (77.5) 1. (82.5) 1.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

Shrugs. (90 k) 20. (100) 8.

Palms up, close grip lat machine (61.3 k) 10. (68.9) 5.
Leg curl machine (23 k) 13.

Workout time : 55 minutes.

Thurs 7-7-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 11 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 10 reps peak contraction. (110 k) 11.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 6 reps were peak contractions. (25 k) 15.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (81 k) 19. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 7 minutes.

2 Likes
388

Mon 11-7-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (47.5 k) 1. (65) 1. (75) 1. (85) 1. (95) 1.
Cleans and Presses. (25 k) 5. (32.5) 5. (40) 5.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 16 minutes.

Thurs 14-7-2022

Light day

Seated heels raise machine. (51.3 k) 15. ----- Last 12 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 11 reps peak contraction. (110 k) 12.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 6 reps were peak contractions. (32 k) 10.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (81 k) 20. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 4 minutes.

2 Likes
389

Mon 18-7-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (25 k) 5. (32.5) 5. (40) [4+F].
Front Squats (45 k) 5. (60) 5. (76.25) 5.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

Shrugs. (90 k) 20. (100) 12.

Palms up, close grip lat machine (61.3 k) 10. (68.9) 6.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 6 minutes.

Thurs 21-7-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 13 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 12 reps peak contraction. (110 k) 13.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 8 reps were peak contractions. (32 k) 11.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 10. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 9 minutes.

2 Likes
390

Mon 25-7-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (47.5 k) 1. (67.5) 1. (75) 1. (85) 1. (95) 1.
Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (42.5) 3.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 19 minutes.

Thurs 28-7-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- Last 14 reps peak contraction.
Heels Raise, leverage calf machine. (100 k) 15. Last 13 reps peak contraction. (110 k) 14.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 9 reps were peak contractions. (32 k) 12.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 11. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 8 minutes.

1 Like
391

Mon 1-8-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (80) 3.
Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (43.75) 1.

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

Shrugs. (90 k) 20. (100) 12.

Palms up, close grip lat machine (68.9 K) 7. (61.3) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 20 minutes.

Thurs 4-8-2022

Light day.

Seated heels raise machine. (51.3 k) 15. ----- all reps peak contraction
Heels Raise, leverage calf machine. (100 k) 15. Last 14 reps peak contraction. (110 k) 15.

Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 10 reps were peak contractions. (32 k) 13.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 12. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 14 minutes.

2 Likes
392

Mon 8-8-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (85) 1. (95) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (47.5) F.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 28 minutes.

Thurs 11-8-2022

Light day.

Seated heels raise machine. (53.8 k) 15.
Heels Raise, leverage calf machine. (115 k) 10. (100) 15 — all peak contraction.

Lat machine, curl down to back of neck. (32 k) 14. (20.3 k) 15. ---- last 11 reps were peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 13. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 13 minutes.

2 Likes
393

Mon 15-8-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (40 k) 5. (60) 3. (70) 1. (77.5) 1. (83.75) 1.
Jerk Press Behind Neck. (25 k) 5. (35) 5. (40) [4+F].

Romanian Deadlifts. (80 k) 10. (90) 10. (95) 7.

Shrugs. (90 k) 20.

Palms up, close grip lat machine (68.9 K) 8. (61.3) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 4 minutes.

Thurs 18-8-2022

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last rep peak contraction
Heels Raise, leverage calf machine. (115 k) 11. (105) 10 — last rep peak contraction.

Lat machine, curl down to back of neck. (32 k) 15. (20.3 k) 15. ---- last 12 reps were peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 14. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 11 minutes.

2 Likes
394

Mon 22-8-2022

81 now

Part B of the heavy day.

stick warmups.

Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (87.5) 1. (95) 1.
Cleans and Presses. (25 k) 5. (35) 5. (41.25) F? F? — supposed to be 5 reps. Soon after was down and out.
Hi Pull. (75 k) 3. 3. 3.
Olympic Deadlift and heels raise. (85 k) 5. 5. 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. ---- that was it, complete crash.
Hope it’s just an off day, and not burn-out.

Workout time 1 hour and 2 minutes.

Thurs 25-8-2022

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 2 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 12. (105) 10 — last 2 reps peak contraction.

Lat machine, curl down to back of neck. (39 k) 10. (20.3 k) 15. ---- last 13 reps were peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 15. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 11 minutes.

2 Likes
395

Mon 29-8-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Jerk Press Behind Neck. (25 k) 3. (37.5) 3. (43.75) [1+F.]
Front Squats (45 k) 5. (60) 5. (78.75) 5.

Romanian Deadlifts. (82.5 k) 10. 10. 10.

Shrugs. (92.5 k) 20.

Palms up, close grip lat machine. (68.9 k) 9. (61.3 k) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour 15 minutes.

Thurs 1-9-2022

81 now.

Seated heels raise machine. (53.8 k) 15. ----- last 3 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 13. (105) 10 — last 3 reps peak contraction.

Lat machine, curl down to back of neck. (39 k) 11. (20.3 k) 15. ---- last 14 reps were peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 16. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 7 minutes.

1 Like
396

why have i not thougtt of trying this? someday soon

397

Mon 5-9-2022

81 now

Part B of the heavy day.

This morning I have run face first into a brick wall.
The new plan detailed below.

Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (87.5) 1. (97.5) 1.
Cleans and Presses. (25 k) 3. (30) 3. (35) 3. (37.5) 3. (43.75) F. F. F. ---- should have been 3. I was lifting better weeks ago. Maybe burnt out. Not willing to drop the exercise, as it is now my go to exercise. Will drop the weights back to something I can make the reps with. Hopefully things will come good bye and bye.

Hi Pull. (75 k) 3. 3. 3.
Olympic Deadlift and heels raise. (85 k) 5. 5. 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 17 minutes.

Thurs 8-9-2022

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 4 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 14. (105) 12. — last 4 reps peak contraction.

Lat machine, curl down to back of neck. (39 k) 12. (20.3 k) 15. — all peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 17. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 9 minutes.

2 Likes
398

“why have i not thought of trying this?”
Well, i have never seen any reference to this, but i thought it might be a good way of getting a peak contraction in the biceps. Seems to work ok.

Mon 12-9-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (45 k) 3. (55) 3. (65) 3. (70) 3. (81.25) 3.
Jerk Press Behind Neck. (30 k) 3. (32.5) 2. (35) 1. (37.5) 1. (40) 1. (45) – partial.

Romanian Deadlifts. (85 k) 10. 10. 10.

Shrugs. (85 k) 20.

Palms up, close grip lat machine (68.9 K) 10. (61.3) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 16 minutes.

Thurs 15-9-2022

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 5 reps peak contraction
Heels Raise, leverage calf machine. (115 k) 15. (105) 13. — last 5 reps peak contraction.

Lat machine, curl down to back of neck. (39 k) 13. (25 k) 15. —last 5 peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 18. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 13 minutes.

2 Likes
399

Mon 19-9-2022

81 now

Part B of the heavy day.

Fast no grind Squats. (50 k) 1. (67.5) 1. (77.5) 1. (87.5) 1. (97.5) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (45) F.

Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (90) 5. (95) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.

Workout time 1 hour and 17 minutes.

Thurs 22-9-2022

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 6 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 10. (105) 14. — last 6 reps peak contraction.

Lat machine, curl down to back of neck. (39 k) 14. (25 k) 15. — last 6 reps peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 19. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 12 minutes.

2 Likes
400

Mon 26-9-2022.

81 Now.

Part A of heavy day.

Stick warmups.

Front Squats (40 k) 5. (60) 3. (70) 1. (80) 1. (85) 1.
Jerk Press Behind Neck. (25 k) 5. (35) 5. (40) 5.

Romanian Deadlifts. (82.5 k) 10. (90) 10. (95) 10.

Shrugs. (90 k) 20.

Palms up, close grip lat machine (73 K) 5. (61.3) 10.
Leg curl machine (23 k) 13. 13.

Workout time : 1 hour and 8 minutes.

Thurs 29-9-2022

Light day.

Seated heels raise machine. (53.8 k) 15. ----- last 7 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 11. (105) 15. — last 7 reps peak contraction.

Lat machine, curl down to back of neck. (39 k) 15. (25 k) 15. — last 7 reps peak contractions.

Lying dumbells tri extention. (9 k’s) 15. 15.

rear delt raise (5 k’s) 15. 15.

Ab crunch machine. (86 k) 20. (77) 20.

Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.

Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.

Workout time - 1 hour and 18 minutes.

2 Likes