2016APR11 (OTC4 D1.W1)

Block Muscle Snatch + Press in Snatch + Squat:

20 x bar work

25 x (1+3+1)1

30 x (1+3+1)1

36 x (1+3+1)3

Block Power Snatch + Squat:

48 x (3+3)1

60 x (3+3)1

72 x (3+3)1

Block Snatch High Pull + Block Snatch:

60 x (3+3)1

72 x (3+3)1

84 x (3+3)1

86 x (3+3)1

88 x (3+3)1

88kg x 3 Block Snatch High Pull + 3 Block Snatch

Back Squat:

20 x 5

70 x 5

117 x 5

137 x 5

140 x 5

143 x 5

Reverse Hyper (Roller) + Hanging Leg Raise:

((150 x 16) + (bw x 12))3

Standing Band Cuban Curl:

Purple x (20)3

* Notes:

- I started a new 12 week program today.  Hopefully, it will provide some big dividends at the end of the 12 weeks.  Ideally, I'd like to snatch 130kg and clean and jerk 160kg.