Jeff Crow's Master's Log

[Jeff Crow]

Mar. 3, 2012 bw 238.8
Hartman Strength Cycle
Week 1

Nor Cal Open is 9 weeks out, time to get serious!

Snatch 2x1@75,80,85%
85/1,1 92/1,1 99/1,x,1 101/1,1,1

Clean & Jerk 3x1@75,80,85%
100/1,1 107/1,1 113/1,1,1

Clean Deadlift 1x5RM
100/5 120/5 140/5 160/5 181/5 190/5PR

Pullups bw/7,7,7
Bent Y's 2 sets


Mar. 4,5, 2012 Rest


Mar. 6, 2012

Back Squat 5x5@80%
140/5,5 145/5,5 149/5

Front Squat 5x3@85%
120/3,3 122/3 125/3 127/3

Jerks 5x2@85%
120/2,2,2 122/2 125/3

Pendlay Rows
90/5,5,6

Military Press
70/5,5,4


Mar. 7, 2012 Rest


Mar. 8, 2012

Hang Snatch 5x2@75%
85/2,1x,1,2,2,2
Snatch
90/x,1,x,1,1,2

Hang Clean & Push Press 5x2@75%
100/2+2, 2+2, 2+2, 2+2, 2+2
Clean & Jerk
105/1,1,1 109/1 113/1

RDL 3x5
161/5 181/5 190/5

Chinese Rows
#75/5 85/5 95/5

Crunchs 3 sets
Shankle Bridges 3 sets

[Jeff Crow]

Mar. 9, 2012

1A Back Squat 3x5@80%
140/5,5,5 160/1
1B Pullups
bw/5,5,6,7,6,6,5,5

2A Front Squat 5x3@80%
115/3,3,3 119/3 123/3 140/1
2B1 Pushups
bw/15,15,10,10
2B2 Ball Slams
8kg/3x10

Incline Situps 3 sets
Planks 3 sets


Mar. 10, 2012 bw 241.0
Week 2

Snatch 3x1@75,80,85%
85/1,1,1 92/1,1,1 100/1,1,1 102/x,1,x,1,1 105/x

Clean & Jerk 3x1@75,80,85%
100/1,1,1 109/1,1,1 113/1,1,1 118/1,x,1,1

Clean Deadlift 1x3RM
100/3 141/3 161/3 181/3 201/3PR 212/1 217/1 221/1

Scaption 3 sets

[Jeff Crow]

Mar. 11,12, 2012 Rest


Mar. 13, 2012 bw 239.8

Back Squat 3x5@85%
145/5 149/5 151/5 153/5 155/4x

Front Squat 3x3@90%
125/3 129/3 131/3 133/1 138/1

Jerk 5x2@87%
123/1x,2,2 125/1x,2 130/1

1A Pendlay Rows 100/4,4,4
1B Pushups bw/20,15,10

KB Complex 24kg
(TGUx1, MPx5, WMx5)x2

[Jeff Crow]

Mar. 14, 2012 Rest

Mar. 15, 2012

Hang Snatch 5x2@77%
90/2,2,2 92/2 95/1x,2
Snatch
95/x,1 100/x,1,1,x,x,1

Hang Clean & Push Press 5x2@77%
105/2+2, 2+x, 2+1 107/2+1 109/2+1
Cleans 113/1,1,1

RDL 3x5
151/5 171/5 180/5,5 191/5

Chinese Rows 80#/6 95/5 100/5
Tate Cleans 3 sets

[Jeff Crow]

Mar. 17, 2012 bw 240.8
Week 3

Snatch 2x1@75,80,85,90%
85/1,x,1 92/1,1 100/1,1 105/1,x,1 107/x,x 100/x,1 105/x

Clean & Jerk 2x1@75,80,85,90%
100/1+1, 1+1 109/1+x, 1+1 113/1+1, 1+x 118/1+1, 1+x 120/1+1

Clean Deadlift
152/2 172/2 192/2 206/2 211/2PR

[Jeff Crow]

Mar. 18,19, 2012 Rest

Mar. 20, 2012

Back Squat 3x3@90%
153/3 158/3 160/3 162/3 165/1

Front Squat 3x2@92%
130/2 132/2 135/2 137/1 139/1 141/1

Jerk 5x1@90%
125/1 127/1 125/1 127/x 120/1,1

Pendlay Rows 4 sets

[Jeff Crow]

Mar. 21, 2012 Rest

Mar. 22, 2012

Hang Snatch 3x1@80%
90/1 92/1 95/1 97/1 100/x,x
Snatch
100/1 102/1 105/x 100/1 105/1

Hang Clean & Push Press
100/1+1 105/1+1 109/1+1 111/1+1 113/1+x
Clean
113/1 120/1,1,1,1

RDL
120/5 140/5 160/5,5

Clean Pulls
140/5x2

Chinese Rows
90#/5 100/5 110/6

Bent Y's 3 sets

Snatch Sot Press 5 sets


3/23/12

Back Squat 3x5@80%
145/5,5,5 160/1

Front Squat 3x3@80%
122/3,3,3 140/1

Between every set of squats
Pullups bw/8,10,8,9,9
Pushups bw/25,25,20,20,20
Incline Situps 5 sets


3/24/12
Week 4

Snatch 1x1@75,80,85,90,95%
85/1 92/1 100/x,1 105/x,x,x 100/x,1 105/x

Clean & Jerk 1x1@75,80,85,90,95%
100/1 107/1 113/1+x 120/1+x 125/1+x

Clean Deadlift 1x1RM
141/1 161/1 181/1 201/1 222/1

Shankle Press 40/3 49/3 58/3 62/3
Shankle Push Press 40/3 60/3 69/3

Today's Snatches
http://www.youtube.com/watch?v=CNOyK...nYpnLQ&lf=plcp

Today's Cleans
http://www.youtube.com/watch?v=4Bk8o...nYpnLQ&lf=plcp

Today's Deadlift
http://www.youtube.com/watch?v=21NEV...eature=channel

[Jeff Crow]

Mar. 25,26, 2012 Rest

Mar. 27, 2012

Back Squat 3x2@95%
162/2 165/2 167/2 169/1 171/1

Front Squat 3x1@95%
133/1 138/1 140/1 142/1

Jerks 3x1@95%
110/x,1 121/1 126/1 130/x 110/x

Power Jerks
101/1 110/1 120/1 125/x

Shankle Press 3 sets
Pendlay Rows 91/3x3


Mar. 28, 2012 Rest


Mar. 29, 2012

Hang Snatch 3x1@82%
90/1 95/x,1,1 97/1 99/1 100/1
Snatch
100/x,1,x,1,x,1

Hang Clean 3x1@82%
110/1 115/1,1,1
Clean
115/1,1 119/1

Clean Pulls
130/2 140/3,2,2


Mar. 30, 2012

Back Squat 3x5@80%
147/5,5,5
160/1,2,3,1

Front Squat 3x3@80%
125/3,3,3
140/1

Crunches 3 sets


Mar. 31, 2012 Rest

[Jeff Crow]

April 1, 2012 240.0
Week 1 of Customized Hartman Strength Cycle
5 weeks out from NorCal Open

Back Squat 5x5@80%
140/5 145/5 149/5 151/5 153/3

Front Squat 5x3@85%
120/3 125/3 129/3 131/3 133/3

Neck Jerk 5x2@85%
110/2,2,2,x,2,2

[Jeff Crow]

April 2, 2012 Rest

April 3, 2012 239.0

Snatch 8-10@80-90%
90/1,1,1 95/1,1,1 100/1,1,1 102/x,1

Clean & Jerk 6-8@80-90%
110/1,1,1 115/1,1,x,1 119/1+x, x, 1+x

RDL 3x5
140/5 160/5 171/5