in flagstaff, az...will get home in the early am....next week i will have everything up to date. until then do this workout today:
front sqt: work up to a heavy single, get their in 5 sets or less! back off 10 kg x 1, another 10 kg x 1 x 3
rest 10 minutes
clean and jerk: work up to: (70%x1, 75%x1, 80%x1), (75%x1m 80%x1m 85%x1), 80%x1m 85%x1m 980%x1)
rest 15 minutes
snatch tech: 10 minutes of good singles at 70%, no more than 60-90 sec rest.
back and abs: your choice.
chins: 25 total.
saturday: july 23rd.
clean and jerk
go for a max for the day!! do the best you can and use this day competitive day. in other words, warm up the same as you would in a meet.