Fort Walton Barbell Club 062515

Woman-Crashing-Through-Floor-Weightlifting--109060

Day 19

3 position Snatch- 70% x 1, 75% x 1, 78% 1×3

Snatch Pull- 96% 5×5

Snatch Push  Press- 78% 5×5

Good Morning- 29% 8×3 (% of back squat)

Fort Walton Barbell Club 062415

funny

Day 18

3 Position Clean- 70% x 1, 75% 1×2, 78% 1×2

Power Jerk + Jerk- 70% x (2+1) x 2, 75% x (2+1) x 2, 78% x (2+1)x2

Clean Deadlift- 105% 5×5

Front Squat- 75% x 5, 80% 4×2, 85% 3×2

Fort Walton Barbell Club 062315

snatch

Day 17

Power Clean+ Clean 75% x (1+1) x 4 (% of power clean)

Snatch Balance- 70% 3×2, 75%3×2, 80% x3

Push Press- 80% 5×5

Muscle Snatch – 65% x 5, 70% x4, 75% 3×2

Fort Walton Barbell Club 062215

flip

Day 16

Power Snatch + Snatch- 75% (1+1) x 4 (% of power snatch)

Jerk – 78% 3×5

Clean Pull- 96% 5×5

Back Squat- 75% x5, 80% 5×3, 83% x 3, 80% x  5

Fort Walton Barbell Club 061915

parker

Day 15

Snatch – 70% x2, 75% x 2, 80% x1, 85% x 1, 80% x 1

Clean and Jerk- 70% x 2, 75% x 2, 80% x 1, 85% x1, 80% x1

Back Squat- 65% x 5, 70% x 5, 75% x 4, 80% 3×2

Fort Walton Barbell Club 061815

running vs lifting

Day 14

3 Position Snatch- 70% 1×2, 75% 1×3

Snatch Pull- 93% 5×5

Snatch Push Press 75% 5×5

Good Morning 27% 8×3 (% of Back Squat)

Fort Walton Barbell Club 061715

iron

Day 13

3 position clean- 70% 1×2, 75% 1×3

Power Jerk + Jerk 70% x (2+1)x2, 75%x(2+1) x 3

Snatch Deadlift- 100% 7×2, 100% 5×3

Front Squat- 65% x6, 70% x 6, 75% x5, 80% 3×2

Fort Walton Barbell Club 061615

splitjerk

 Day 12

Power Clean+ Clean- 70% (1+2)x2, 75% (1+2)x3 (% of power clean)

Snatch Balance- 65% 3×2, 70% x3, 75% 3×2

Push Press- 78% 5×5

Muscle Snatch 65% x 5, 70% x 4, 75% 3×2

Fort Walton Barbell Club 061515

laurenfisher

Day 11

Power Snatch + Snatch – 70% (1+2) x 2 , 75% (1+2) x 3 (% of power snatch)

Jerk- 75% 3×5

Clean Pull- 90% 5×5

Back Squat- 65% x 6, 70% x6, 75% x 6, 80% 5×2

Fort Walton Barbell Club 061215

strong

Day 10

Snatch 60% x3, 65% x 3, 70% x 3, 75% x 2, 80% x 1

Clean and Jerk- 60% x 3, 65% x 3, 70% x 3, 75% x 2, 80% x 1

Back Squat- 60% x 6, 65% x 6, 70% x 6, 75% 4×2

Block Snatch Pull (mid-thigh) 90% 5×3