NO LIFT
Tuesday 130521
Reply
Monday 130520
A) Mobility/Dynamic Warm-Up
B) Back Squat
Find 3RM in 10 minutes
C) Barbell Split Squat – Front Foot Elevated
4 sets of 8/leg @ 40% of Clean & Jerk
Saturday 130518
Day 97 of 97
A) Mobility/Dynamic Warm Up
B) Full Snatch
Find new Max 5 minute rest C) Clean & Jerk Find new Max Good luck to all the lifters competing at the Canadian National Championships this weekend! 
Friday 130517
NO LIFT
Thursday 130516
Day 95 of 97
A) Mobility/Dynamic Warm-Up
B) Clean & Jerk
4 set of 2 @ 75%, 120 seconds
C) Front Squat
4 sets of 3 reps @ 90%, 120 seconds
Wednesday 130515
Day 94 of 97
A) Mobility/Dynamic Warm-Up
B) Full Snatch
5 set of 2 @ 75%, 120 seconds
C) Back Squat
3 sets of 5 reps @ 90%, 120 seconds
Tuesday 130514
NO LIFT
Monday 130513
Day 92 of 97
A) Mobility/Dynamic Warm-Up
B) Jerk From Rack – Wave Loading
1 set of 3 @ 87%, 120 seconds
1 set of 2 @ 90%, 180 seconds
1 set of 1 @ 92%, 120 seconds
1 set of 3 @ 87%, 120 seconds
1 set of 2 @ 90%, 180 seconds
1 set 1 @ 92%, 120 seconds
C) Front Squat
4 sets of 4 reps @ 90%, 120 seconds
Sunday 130512
NO LIFT
Saturday 130511
Day 90 of 97
A) Mobility/Dynamic Warm-Up
B) Full Clean – Wave Loading
1 set of 3 @ 87%, 120 seconds
1 set of 2 @ 90%, 180 seconds
1 set of 1 @ 92%, 120 seconds
1 set of 3 @ 90%, 120 seconds
1 set of 2 @ 92%, 180 seconds
1 set 1 @ 95%, 120 seconds
C) Back Squat
3 sets of 3 reps @ 115%, 120 seconds
