140310: Deep Barbell

Ok guys we are nearing the end of this cycle. We are going to max the FS this week. We will also hit some decently heavy lifts from the floor here at the beginning of the cycle. Next week we will deload. Then at the end of the following week we will max the Snatch and CJ. Make sure you are getting plenty of rest and recovering and lets go get some big numbers.

Weightlifting:
A) Power Snatch: 60/3, 70/2, 75/2*2 sets
B) Snatch: 70/2, 75/2, 80/2, 85/2, 90-95/1*3 sets
C) Snatch High Pull to sternum height: 90-100/3*4 sets

Strength:
A) FS: 70/3, 80/3, 85/3*2 sets
B) Chest To Ring Pullups Strict: 3×10 DEMO
C) GHD Superman Hold x 45 sec x 4 sets

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9 responses to “140310: Deep Barbell

  1. Spencer,

    I was wondering if u and Ursula came up with a plan to improve your squat? I would like to get on a program for my squat and am wondering if you would be willing to share what u are doing. Thanks.

  2. WL
    A: 95-110-115#
    B: 110-115-125-130-145-150-150#
    C: 155#

    Strength
    A: Maxed on BS since missed Saturday- 245# (20# PR)
    B: Done
    C: Done

  3. A.115-125-135#
    B.115-135-145-155-155-155- 185 attempt (failed)
    C. 185#

    Strength
    A. 185, 205,215
    B. No rings just regular pullups
    C. Done

    gonna tag you on my instagram on some of the videos i post from the workout

  4. PS from 185
    Snatch up to 165, failed each attempt at 165. Pissed.
    Pulls at 175

    FS from 285
    Pull-ups and Superman holds done.

  5. Will the snatch and c&j max outs in two weeks be a mock meet style 6 lifts in one session or two seperate days for each lift?

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