Ron Moodey TM For Olympic Lifting

[ronmoodey]

Age: 43
Height: 5'11"
Weight: 205 lbs
I have been through a 12 week SS cycle, and am now following the Olympic Lifting TM sample schedule that is in Practical Programming, 3rd ed, pg. 137

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

Week 1 Day 1: Monday, 1/12/15
8x2 Snatch 135 lbs
15x1 C&J: 185 lbs

[ronmoodey]

https://www.youtube.com/watch?v=cZUB0qXZ1wk

Week 1 Day 2: Tuesday, 1/13/15 Volume Day
5x5 Squat: 350
5x5 Press: 130
Pullups: 9, 9, 8

Age: 43
Height: 5'11"
Weight: 205 lbs
I have been through a 12 week SS cycle, and am now following the Olympic Lifting TM sample schedule that is in Practical Programming, 3rd ed, pg. 137

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

Week 1 Day 3 Thursday, 1/15/155
1RM Snatch 155
1RM C&J 205
3×3 Front Squat 250 lbs

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

Week 1 Day 4
5x1 Squat 375
5x1 Press 155
1x5 Deadlift 350

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

Week 2 Day 1, 1/19/15

8x2 Snatch: 140 lbs
15x1 C&J: 190 lbs

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

Week 2 Day 2, 1/20/15

5x5 Squat: 355
5x5 Bench: 205
Pull-ups: 10. 9. 9

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

Week 2 Day 3, 1/22/15

1 RM Snatch: 155
1RM C&J: 207
3x3 Front Squat: 255 lbs
Dips: 12, 12, 10

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

https://www.youtube.com/watch?v=Y8CSPlC_fG4

Week 2 Day 4, 1/24/15

Did not squat. Still tight and sore from the previous squats.
5x1 Bench (With Sling Shot) 295
1x5 Deadlift 370
4x8 Pendlay Rows 165

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

Week 3 Day 1, 1/26/15

8x2 Snatch: 140 lbs
15x1 C&J: 190 lbs

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240

[ronmoodey]

Week 3, Day 2, 1/27/15 Volume Day

5x5 Squat: 357.5 lbs
5x5 Press: 132.5 lbs
3x Max pull-ups: 9, 9, 8

12 Week Goals: 1RM: Squat 410 lbs; Bench 280; Press 180; DL 440; Front Squat 285; Snatch 180; C&J 240