CALPIAN DAY 1, WEEK 1 (2012APR05)

Initial 1RM PR numbers inputed into the Excel spreedsheet:

*All numbers are in kilograms.

110 - Snatch

135 - Clean and Jerk

175 - Back Squat

Snatch:

40 x 3 (warm up)

50 x 3 

60 x 2 

65 x 3 (work set)

72 x 1 

77 x 1 

82 x 1 

87 x 1 (segment 1)

92 x 1 

100 x 1 

87 x 1 (segment 2)

92 x 1 

100 x 1

Clean Pull:

120 x 3/3/3/3/3

Stop Squat:  *one to two second pause at the bottom of each squat.

105 x 3

115 x 3

122 x 3

132 x 3/3/3

* Notes:

- Fairly easy day of lifting.  Although, the stop squats were challenging, because resisting the natural tendency to utilize the stretch reflex of the hamstrings out of the bottom of a squat was physicially and mentally demanding.  Initial impression of stop squats - they suck!