{"id":801,"date":"2009-10-14T06:33:47","date_gmt":"2009-10-14T06:33:47","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/2009\/10\/14\/weightlifting-program-week-5-82-87\/"},"modified":"2009-10-14T06:40:54","modified_gmt":"2009-10-14T06:40:54","slug":"weightlifting-program-week-5-82-87","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2009\/10\/14\/weightlifting-program-week-5-82-87\/","title":{"rendered":"Weightlifting Program &#8211; Week 5: 82-87%"},"content":{"rendered":"<p><strong>Day 1<\/strong><\/p>\n<ul>\n<li>Snatch Doubles &#8211; 5 sets up to 80% = 62.5<\/li>\n<li>Clean and Jerk Doubles &#8211; 7 sets up to 80% = 80<\/li>\n<li>Dead Pull of Clean &#8211; 5 sets of 3 reps up to 110kg<\/li>\n<li>Front Squat &#8211; 7 sets of 3 reps up to 85% = 105<\/li>\n<\/ul>\n<p><strong>Day 2 <\/strong><\/p>\n<ul>\n<li>Front Squat + Split Jerk &#8211; 4 sets of 2 + 2 up to 80% of Jerk = 80<\/li>\n<li>Split Jerk &#8211; 5 sets. Starting with doubles, finishing with singles (max of 85%) = 85<\/li>\n<li>Power Snatch Doubles. 6 sets up to 80% of Power Snatch = 62.5<\/li>\n<li>Power Clean Doubles. 6 sets up to 80% of Power Clean = 80<\/li>\n<\/ul>\n<p><strong>Day 3<\/strong><\/p>\n<ul>\n<li>Snatch &#8211; 8 sets starting with doubles, finishing with singles at 85% = 65<\/li>\n<li>Clean and Jerk 8 sets starting with doubles finishing with singles at 85% = 85<\/li>\n<li>Dead Pull of Snatch 5 sets of 3 reps at 90kg<\/li>\n<li>Back Squat &#8211; 7 sets of 3 reps up to 85% = 127.5<\/li>\n<\/ul>\n<p>I have to say that I&#8217;ve cut down to 3 days a week, mostly in an attempt to reduce the niggles I&#8217;ve been picking up.  4 different ones in 4 weeks now.  Last week it was my back.  This week it&#8217;s a groin strain.  In all instances, they&#8217;ve been mild and a few days rest has mostly sorted me out, but it&#8217;s a pain (literally and figuratively!).  Certianly I&#8217;ve picked up more niggles in the last month than I have in the last year of ordinary Crossfit.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Day 1 Snatch Doubles &#8211; 5 sets up to 80% = 62.5 Clean and Jerk Doubles &#8211; 7 sets up to 80% = 80 Dead Pull of Clean &#8211; 5 sets of 3 reps up to 110kg Front Squat &#8211; 7 sets of 3 reps up to 85% = 105 Day 2 Front Squat + [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,115],"tags":[],"class_list":{"0":"post-801","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-uncategorized","7":"category-olympic-weightlifting"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/801","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=801"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/801\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=801"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}