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Post by batman on May 20, 2014 11:08:07 GMT
Tuesday 20/5/14
Snatch Balance 3x3:
60-60-60
65-65-65
70-70-70
Clean 9RPEx3x1, -10%x3x3:
85kg then,
3x3@77kg
Pause (5 sec) Back Squat 5x5@(90% of last week):
5x5@82kg
Split Jerk 5x5:
60-60-60-60-60
65-65-65-65-65
70-70-70-70-70
75-75-75-75-75
80-80-80-80-80
RDL 5x5:
5x5@65kg
From the Shadows of the Night,
Batman
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Post by batman on May 23, 2014 0:43:18 GMT
Friday 23/5/14
Snatch 9RPEx3x1, -10%x3x3
70kg then,
3x3@63.5kg
Hang Clean + Jerk 9RPEx3x1, -10%x3x3
85kg then,
3x3@75kg
Snatch Pull 5x5:
80-80-80-80-80
85-85-85-85-85
90-90-90-90-90
95-95-95-95-95
100-100-100-100-100
Front Squat 9RPEx2x1
115kg
Back Squat AMRAP w/ FS weight
5 reps.
From the Shadows of the Night,
Batman
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Post by batman on May 28, 2014 0:28:01 GMT
Tuesday 27/5/14
Snatch Balance 3x3:
65-65-65
70-70-70
75-75-75
Clean 9RPEx3x1, -10%x3x3:
90kg then,
4x3@82kg
Split Jerk 5x4:
70-70-70-70
75-75-75-75
80-80-80-80
85-85-85-85
90-90-90-90-90-90
1x1 of Cronut
2x1 of Cake
From the Shadows of the Night,
Batman
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Post by batman on May 30, 2014 7:47:05 GMT
Thursday 29/5/14
Snatch 9RPEx3x1, -10%x3x3
75kg then,
3x3@67.5kg
Hang Clean + Jerk 9RPEx3x1, -10%x3x3
87.5kg then,
3x3@75kg
Clean Pull off the Blocks 5x5:
1x5@100
1x5@110
1x5@120
1x5@130
1x5@130
Front Squat 9RPEx1x1
120kg
Back Squat AMRAP w/ FS weight
3 reps.
From the Shadows of the Night,
Batman
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Post by batman on May 30, 2014 7:48:24 GMT
Friday 30/5/14
Back Squat 60%x10x3
10x3@90kg
Power Snatch + Snatch 9RPEx1x1, -10%x1x4
80kg then,
4x1@70kg
From the Shadows of the Night,
Batman
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Post by batman on Jun 4, 2014 0:05:17 GMT
Tuesday 4/6/14
Snatch Balance 3x3:
60-60-60
70-70-70
80-80-80
Clean 9RPEx3x1, -10%x3x3:
95kg then,
2x3@85kg
Pause (5 sec) Back Squat 5x5@(90% of last week):
5x5@82kg
Split Jerk 5x3:
75-75-75
80-80-80
85-85-85
90-90-90
95-95-95
RDL 5x5:
5x5@70kg
From the Shadows of the Night,
Batman
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Post by batman on Jun 8, 2014 3:33:43 GMT
Friday 6/6/14
Hang Snatch 9RPEx3x1, -10%x3x2
70kg, then 65kg
Clean + Jerk 9RPEx3x1, -10%x3x2
100kg, then 90kg
Snatch Pull 5x5
5x5@80kg
Front Squat 9RPEx3x1
112.5kg
Back Squat AMRAP w/ FS weight
6 reps.
From the Shadows of the Night,
Batman
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Post by batman on Jun 8, 2014 3:35:36 GMT
Saturday 7/6/14
So hungover  Snatch high pull + Snatch + OHS 9PREx1x1, -10%1x4 80kg, then 70kg Clean Pull + Clean + Jerk 9PREx1x1, -10%1x4 100kg, then 90kg Back Squat 3x8 80-80-80-80-80-80-80-80 85-85-85-85-85-85-85-85 85-85-85-85-85-85-85-85 From the Shadows of the Night, Batman
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Post by batman on Jun 12, 2014 3:50:20 GMT
Tuesday 10/6/14
Clean 9RPEx2x1, -10%x3x3:
105kg then,
3x1@90kg
Split Jerk 5x2:
85-85
90-90
95-95
100-100
105-105
Pause (5 sec) Back Squat 5x3@(90% of last week):
5x5@90kg
From the Shadows of the Night,
Batman
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Post by batman on Jun 12, 2014 3:51:46 GMT
Thursday 12/6/14
Hang Snatch 9RPEx3x1, -10%x1x3
75kg, then 70kg
Clean + Jerk 9RPEx3x1, -10%x1x3
90kg, then 80kg
From the Shadows of the Night,
Batman
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Post by batman on Jun 13, 2014 7:27:43 GMT
Friday 13/6/14
Snatch high pull + Snatch + OHS 9PREx1x1, -10%1x4
85kg, then 75kg
Clean Pull + Clean + Jerk 9PREx1x1, -10%1x4
105kg, then 95kg
From the Shadows of the Night,
Batman
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Post by batman on Jun 19, 2014 23:06:51 GMT
Tuesday 17/06/14- Birthday Training!!!
Clean + Jerk 9RPEx3x1, -10%x1x4
110kg, then 100kg
Split Jerk 5x1:
100
111
111 (PB!)
115 (PB!)
120
120
From the Shadows of the Night,
Batman
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Post by batman on Jun 19, 2014 23:11:28 GMT
Friday 20/6/14
Pause (5sec) Back Squat 3x3
95-95-95
95-95-95
95-95-95
Front Squat Heavy Single
110
Snatch
60
80
From the Shadows of the Night,
Batman
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Post by batman on Jun 26, 2014 0:31:32 GMT
Saturday 21/6/14
Mock Comp
Snatch
87-90-96
C+J
101-111-112
Total: 191kg
From the Shadows of the Night,
Batman
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Post by batman on Jun 26, 2014 0:34:13 GMT
Thursday 26/6/14
SuperTed Program!!
Power Snatch + OHS + Snatch 7x(1+1+1):
40-40-40
50-50-50
60-60-60
60-60-60
65-65-65
65-56-65
70-70-70
Pause Clean (at knee) + Clean 7x(1+1):
60-60
70-70
80-80
80-80
85-85
85-85
90-90
Deficit Snatches 100%x5x5:
95-95-95-95-95
90-90-90-90-90
90-90-90-90-90
90-90-90-90-90
95-95-95-95-95
Back Squat 45%x10x10 (sweet jesus):
10x10@60kg
Back Extension 3x10 @ 10kg
From the Shadows of the Night,
Batman
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