Tue Sh + Cl (HB) 50/4×2 60/3 65/3 70/3 75/2 80/2 85/2×3 Cl Pull (pause 1st) 80/4 90/4 100/3×3 Thur PSn (pause) 50/4×2 60/3 65/3 70/3 75/2 80/2 85/2 90/2×3 Sn Pull (pause 1st rep) 80/4 90/4 100/3×3 Squats Mon – SQ 50/8 60/5 70/5 75/3 80/3 85/3 90/2×3 Fri – F.Sq 50/6 60/4 70/3 75/3 80/3 85/3 90/2×2

Tue Sh + PSn (HB)   50/4×2  60/3  65/3  70/3  75/3  80/3  85/3×2 RDL (% of Clean or F.Sq)  80/5  90/5×4 Thur PCl (pause)    50/4×2  60/3  65/3  70/3  75/3  80/3  85/3×2 Cl Pull (pause 1st rep)  80/5  90/5  100/3×3 Toes 2 Bar (no swing)  10×2   Squats Mon – SQ    50/8  60/5  70/5  75/5  80/5  85/4×2 Fri – F.Sq    50/6  60/4  70/4  75/4  80/4  85/4×2

Tue Sh + Cl (HB)   50/4×2  60/3  65/3  75/3  80/3  85/2  80/3 Cl Pull (pause 1st rep)  80/5  90/5×4 Thur PSn (pause)    50/4×2  60/3  65/3  75/3  80/3  85/3×2 Sn Pull (pause 1st rep)  80/5  90/5×4 Plank    3 sets of 30 sec. (weighted)   Squats Mon – SQ    50/8  60/5  70/5  75/5  80/5  85/3  80/5 Fri – F.Sq    50/8  60/5  70/5  75/5  80/5  85/3×3

Well, another year has passed and we’ll all be looking for bigger lifts, stronger bodies and healthier minds. Without a doubt the year will be filled with weightlifting competitions, seminars and clinics. I hope to see all of you improving your lifting and sharing the love Snatch & Clean / Jerk!! This week’s training Tue PCl (pause 1st rep)   50/4×2  60/3  65/3  70/3  75/3  80/3×3 F.Sq + J    50/4+4  60/3+3  70/2+2  80/2+1  85/(2+1)x2 Thur Sn (Bkn)    50/4×2  60/3  65/3  70/3  75/3  80/3×2 OHSQ    50/6  60/4  70/3  80/3  90/3×3 Plank    3 sets of 30 sec. (weighted)   Squats Mon – F.Sq   

              Matt Bruce Cl 186 kg (410 lbs)   Tue Cl (Bkn) 50/4×2 60/3 65/3 70/3 75/3 80/1 75/3 F.Sq + J 50/4+4 60/3+3 70/2+2 80/(2+2)x3 Thur PSn (pause) 50/4×2 60/3 65/3 70/3 75/3×2 Sn PJ 50/5 60/4 70/3 80/3 85/3×2 Plank 3 sets of 30 sec