9/26

High Hang Cleans
3x3 95

Cleans From Blocks
165x3x3

Clean Pull From mid shin
225x3x3

Clean from mid shin
225 NEW PR!!!!!

9/19

Snatch from hang
125 for 7 sets of 2

pullups
15 reps

Spread eagle situps
3x5

9/18/12

Cleans
165 for 6 sets of 3

front squats
185x3
205x3
225x3

GM's
135x5
185x5
205x5

tabata Kb swings
35lb kbell

9/14/12

Snatch
105x3 for 6 sets

Snatch Grip Deads w/pull
185x5
205x5
225x5
245x5
265x5

Back extensions
1x10
1x10 10lbs
1x10 15 lbs

Complex 3x5 65lbs 75 lbs 85lbs
Hang Clean High Pull
Military press
back squat
RDL
Bent Row

9/12/12

Hang Clean
5x5@145

Squat
225x3
275x3
315x3

RDL
135x8
155x8
175x8
195x8

9/7/12

Hang Snatch + OHS
85+3+3
125+1+3
130+1+2x3

Front Squat + Jerk
110+3+1x2
150+3+1
160+1+1
170+2+1

3 sets of 5 pullups

Tabata Battle Ropes

9/5/12

Snatch
125x1x2
130x1x2
140x1x2

Snatch deadlift
155x2
175x2

Push press
150x5
150x4
150x3
150x2
150x1

Complex
55lbs 3 sets of 5
clean grip muscle snatch
push press
squat
reverse lunge
RDL
Bent Row

9/4/12

hang clean
165x2x2
175x2
185x2

clean pulls
205x2
215x2

front squat
165x2
175x2
185x2

gm
185x5
195x5
205x5

abs
50 reps

9/3/12

Bench w/fat grips
up to 255x3

face pulls
4x10

dbell bench
45x10
55x10
65x10
70x10

hammer row
4x12

Curls
4x12

Elliptical intervals
12 mins
30 secs on 1:00 off