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Thread: TC lifts

  1. #1
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    TC lifts

    Goal: 95kg snatch
    charge a needle through the eye of a punching rhino - Donny Shankle

  2. #2
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    LSUS base cycle
    week 1 day 1

    Squat: 120kg x 10, 110x2x10
    Push Press: 70kg x 10, 60kgx2x10
    Close grip bench: same as above
    Lunges: 60kgx3x10
    BNP: 45kgx3x10
    Rows: heavy 3x6
    Weighted plank, 3 sets, 30 seconds, heavy

  3. #3
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    Week 1 day 2

    Power snatch from hip 60kg x5, 50kg 5x5
    Snatch deadlift 90kg x10, 85kg 2x10
    RDL 110kg x 10, 100kg 2x10
    Shrugs 90kg x10, 80kg 2x10
    Rows, 60kg x10, 55kg 2x10
    Pull-ups (bodyweight)
    Broad jumps + sit-ups

  4. #4
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    Week 1 day 3

    Backsquat 110kg 4x10
    Pushpress 60kg 3x10
    Bench press 70kg 3x10
    Lunges (overhead) 25kg 3x10
    Military press 50kg 3x10
    Weighted sit-ups
    Last edited by thelokat; 01-13-2017 at 10:03 AM.

  5. #5
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    Week 1 day 4

    power clean (w straps) 80kg x 5, 72.5kg 5x5 (did 85kg x4, not turning over into a proper front rack position on power cleans)
    clean deadlift 100kg x10, 90kgx2x10 (felt tough)
    RDL 100kgx3x10
    Shrug 80kgx3x10
    Rows 60kgx5x10
    Pullups 3x10
    Situps
    charge a needle through the eye of a punching rhino - Donny Shankle

  6. #6
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    Week 2 day 1

    backsquat 125x10, 110x9 (fast), 110x7 (fast) - I stopped the reps whenever I started to slow down
    pushpress 70kgx10,60kgx2x10
    benchpress 80kgx10,70kgx2x10
    lunges 60kg 3x10
    military press 52.5kgx10, 45kgx2x10
    situps
    charge a needle through the eye of a punching rhino - Donny Shankle

  7. #7
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    Week 2 day 2

    Power Snatch 62.5kg x5, 50-55kg 5x5
    Snatch Deadlift 95kgx10, 85kgx10, 80kgx10 (this was hard)
    RDL 110x10, 100x2x10
    shrug 90kgx10,80kgx2x10
    Rows 60kgx3x10
    Pullups 3x10
    charge a needle through the eye of a punching rhino - Donny Shankle

  8. #8
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    week 2 day 3

    backsquat 110kgx4x7-10 (fast)
    pushpress 60kgx4x10
    benchpress 60kgx3x10
    split squat 40kgx3x10
    military press 40kgx4x10
    situps
    charge a needle through the eye of a punching rhino - Donny Shankle

  9. #9
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    week 2 day 4

    power clean from blocks (below knee) 82.5x5, 72.5kgx5x5
    clean deadlift 110kgx10, 100kgx2x10
    good mornings 60kgx3x10
    shrug from blocks 120kgx3x10
    bent rows 60kgx5x10
    pullups 3x10
    abs
    charge a needle through the eye of a punching rhino - Donny Shankle

  10. #10
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    week 2 day 5

    snatch, 60kgx1x18, 70kg, 80kg, 85kg, 90kg (fail)
    clean and jerk 80kgx1x10, 90kg, 95kg, 100kg
    front squat 120kgx3, 120kgx2x2
    charge a needle through the eye of a punching rhino - Donny Shankle

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