6/28/13

Snatch Push Press to OH Squat
Bar x3x2
65x3
75x3
85x3

Snatch Pull
135x3x3
155x3x2

Front Squat
135x3
155x3
175x3
185x3
205x3

6-26-13

Clean and jerk
5x3+1 135

Clean pulls
4x3 225

Back squat
5x5
135
155
175
195
225

6/24/13

Snatch – heavy single up to 95lbs was able to get under the bar but could not get it back far enough
Clean & Jerk – heavy single up to 175 
Front Squat – heavy single up to 275 new PR with clean grip 

6/19/13

Power Snatch
5x2
95x2
95x2
115x2
115x2
125x2

Power Clean + Jerk
5x2
125x2
135x2
135x2
155x2
165x2

Overhead Squat
3x3
Broomstick x2
empty bar x2

6-17-13

Snatch
5x2
55x2
75x2
95x2
100x2
105x2

Snatch Pull
135x3x3

Front Squat
135x3
155x3
175x3

6/14/13

Clean pull 3x3
135
185
205

High bar back squat 3x5
135
185
225

Pull-ups
2x2

Treader
9 sets
3 sets @4.5
3'sets @ 5.0
3 sets @ 5.5

6/12/13

Front Squat
Worked up to 205x2 my rack position is getting better but my back is still tweaked so keeping it light

Mobility work
Hips
Knee
Shoulders

low back machine
2x10

Treader Work 30 secs on 1:00 off
2 sets 4.5 @ 3%
2 sets 4.7 @ 4%
2 sets 5.0 @ 5%

6/10/13

High bar back squat
Worked up to 295x2 back is a little tweaked so kept it light

Snatch position stretches
Floor, knee hip 1+1+1x3

V sit ups 3x 5

500m row on concept 2 2:14

6-7-13

Front Squat
Working On getting into that bottom position
115x2
135x2
155x2
175x2
185x2

Squat Press Snatch Grip
Practice
Used a broomstick for about 4 sets and then empty bar for 2


Treader
7 sets 30secs on 1:00 off speed 4.5-5.5 incline 1-5

6/5/13

Lift 10000 lbs

Military Press
100 lbs x25

Deadlift
250x10

Pullups
BW x 10 250lbs

Squat
150x16


Running Intervals
6 sets 30 secs on 60 sets off various speeds and inclines

6/3/13

Squat
High Bar Olympic Style Squat

275x3x3


12 Minutes walk on treader