140129: Deep Barbell

Weightlifting:
A) Push Press + Jerk Grip OHS: 55/5+3, 60/3+3, 65/2+3*3 sets
B) Split Jerk From Rack: 60/3, 70/3, 75/2, 80-90/1*4 sets
C) Power Snatch: 50/3, 60/3, 65/3, 70-80/1*3 sets

Strength:
A) BS: 70/2, 75/2, 80/3*6 sets
B) Weighted Situps: 3×10

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24 responses to “140129: Deep Barbell

  1. Hey Spencer I’m looking at getting some new oly shoes. I’m trying to decide between the adipowers and the romaleos. I know you like the adipowers, but could you tell me why you prefer the adipowers over the romaleos or other shoes? I appreciate your help.

  2. WL
    A: 110-120-130. Not jerk width, but as close as I could get.
    B: 120-140-150-165-170-175-175
    C: 95-95-100-110-115-125

    Strength
    A: 160-170-180
    B: 70-70-70

  3. M/18/160#

    Weightlifting:
    A) 145-155-165# (Actually got Jerk OHS for the first time today, shoulder mobility is almost there)
    B) 155-185-205-225#
    C) 105-125-135-165#

    Strength:
    A) 245-260-275#
    B) 75#

  4. Spencer, we need apparel asap. I would have outfitted all my letters in it by now, just from your content on vimeo.

  5. what does 5+3 mean? I know the first number is reps, whats the second number? Also thank you so much for all you do this is amazing programming I havent had this much fun in the gym in a long time and I second the call for apparel.

  6. M/30/175
    A) 125,135,145 for 3 sets
    B)135,160,170,180,190,195,200
    C)100,115,125,135,145,155
    Strength
    230,245,260
    Weighted situps
    45 lb vest

  7. M/18/178
    Weightlifting
    A.) 150/160/175
    B.) 160/190/200/225*1 245*3/ 260*2 did a little extra. Were feeling solid finally
    C.) 105/125/135/170
    Strength
    A.) 215/225/245
    B.) done

  8. Pingback: Complexes… Whoooo-raaaayyyy! | the primal jerk·

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