8/14/13

Power Snatch 5x1, 80%-85% 90lbs

Power Clean & Power Jerk 5x1, 80%-85% 160lbs 

Push Press 5x5, MAX (okay to increase weight each set

65x5

85x5

95x5

115x5

135x5

8/12/13

Snatch 3x1, 75% 80 a few misses but got all 3 

Clean & Jerk 3x1, 75% 140

Back Squat

3x5

185

205

225

Front Squat

1x1

245

Tabata Run

.31 miles

8/10/13

Front Squat

185x3
205x3
255x2

Snatch pull from high hang
115x2
135x2
155x2x2

Pullups

5x2

8/9/13

Max Out Friday

High Hang Snatch
Up to 110lbs new PR for full catch in the bottom

High Hang C&J
up to 190lbs caught in power clean

Pretty happy with progress in snatch, need to up the work capacity

8/7/13

Hang power c&j every minute on the minute for 15 mins

Worked up to 170

8/5/13

Full Snatch
worked up to 100x1

Tabata Row

717 meters

8/3/13

Clean and jerk

Worked up to 175 with help from a friend and was finally able to get a good jerk.  He taught me to not start pressing until the bar was weightless