Snatch, Clean & Jerk > (Power) Clean & Jerk & KBS

Wednesday 8-24

OLY TRAINING:
Snatch 60%x1, 65%x1, 70%x1, 60%x1x3
x2 120-125-130x2x3
Clean & Jerk - 60%x1, 65%x1, 70%x1, 60%x1x3
x2 150-160-170x2x3

on the min for 8 min
3 (Power) Clean & Jerk, 185#
6 KBS, 90#

the heavy kbs torched my low back and made the 185 feel heavy... I made it through 4 rds on the min then the last 4 were over the min mark

Snatch, Clean & Jerk, Front Squat

Monday 8-29

OLY TRAINING:
Snatch 70%x1, 75%x1, 80%x1x2
135-145-155
Clean & Jerk 70%x1, 75%x1, 80%x1x2
175-190-205
Front Squat 70%x3, 75%x2, 80%x1
Front Rack 245x3-260x3-270x2
Arms Crossed 295x3-305x3
Front Rack 255x1-255x2

Deadlift Assistance > IWT: Push Press & DUers > Box Jumps, Pull/Chin-ups & HSPU

Saturday 8-27

TRAINING:
DL Rack Pulls, 5 reps(just below knee)
315-365-405-405-425-455x3
Platform DL, 5 reps (45# bumper & plate)
275-315-335x3-315-315-315

IWT
3 Heavy Push Press (from the rack)
235-250-250
50 DUers
rest 2-3min x 3

4 sets
5 Box Jumps, 30"
10 Pull/Chin-ups
15 HSPU
As Rx'ed

Clean & Jerk, Clean Pull, Back Squat

Friday 8-26

OLY TRAINING:
Clean & Jerk 75% x 2, 80% x 2, 85% x 1 x 3
190-200-215-215-215
225-240-250(F-F-F)
Clean Pull 90% x 2 x 3
215-215-215
Back Squat 85% x 2 x 3
x3 370-375-380-385-390

went for a 5# PR on the C&J... stuck all 3 of them at the bottom then lost it in the front rack position. Back Squat felt really good today

Power Snatch, Power Clean & Jerk, Snatch Balance

Wednesday 8-24

OLY TRAINING:
Power Snatch 70% x 2 x 5
165 x 2 x 5
Power Clean & Jerk 70% x 2 x 5
200 x 2 x 5
Snatch Balance 80% x 1 x 3
165 x 1 x 3

+10# from last cycle

Snatch, Snatch Pull, Front Squat

Monday 8-22

OLY TRAINING:
Snatch 75% x 2, 80% x 2, 85% x 1 x 3
145-155-165-165-165
Snatch Pull 90% x 2 x 3
175-175-175
Front Squat 80% x 2, 85% x 1, 90% x 1
Front Rack x3, 235-255-265
Arms Crossed 295x3-305x2-325x2

Deadlift 2-3 @ 80-90% > Press & Wtd. Pull/Chin-ups

Saturday 8-20

TRAINING:
Deadlift 2-3 reps @ 80-90% for 15-20 total reps
455-465-475-485 x 3
495-500 x 2
505 x 1
405 x 3

A1. Press, 2-3 reps
185-200-210-220x2
A2. Wtd. Pull/Chin-ups @31X1
50-60-70-80

AMRAP Pull/Chin-ups & 185# Press
15&6-15&6

Clean & Jerk, Clean Pull, Back Squat

Friday 8-19

OLY TRAINING:
Clean & Jerk 75% x 3+1, 80% x 2+1, 85% x 1, 90% x 1, 95% x 1
190-200-215-225-240PR-250F-245PR
Clean Pull 95% x 3 x 3
245-245-245
Back Squat 80% x 5, 85% x 5, 80% x 5
350-350-370-370

New OLY shoes are AWESOME!! I really felt 'glued' to the platform on the cleans... the 3/4" heel made a difference on the back squats for sure,... it was harder, but it felt good and will hopefully transfer over better

Clean Deadlift + Mid-Hang Clean, Clean Deadlift, OHS, Push Press + Jerk

Wednesday 8-17

OLY TRAINING:
Clean Deadlift + Mid-Hang Clean 75% x 2 x 3
190-190-190
Clean Deadlift 105% x 4 x 3
275-275-275
OHS 85% x 2 x 3
190-190-190
Push Press + Jerk 70% x 2 x 3
205-205-205

Snatch, Snatch Pull, Front Squat > AMRAP Pull/Chin-ups

Monday 8-15

OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
145-155-165-175-185
Snatch Pull 95% x 3 x 3
185-185-185
Front Squat 75% x 3, 80% x 2, 85% x 2
Front Rack x3 185-235-255
Arms Crossed x3 295-310
Front Rack x3 235

AMRAP deadhang Pull/Chin-ups
15-15

Republic Tri

Saturday 8-13

Republic Tri

300yd Swim
8:13
12 mile Bike
42:24, 17.0 mph
5K Run
31:45

1:26.46 with transitions... Almost 9 min faster than last year (had a flat), I have to run more than 1x/mo next year

2010
Swim 8:29
Bike 54:50
Run 30:43
1:37.06 with transitions

Bike Ride

Wednesday 8-10

Bike Ride

Short loop.
~14 miles
Back in less than 1hr

Started really hard and cateye dropped off when I changed the display. I found it, but it didn't read the trip. Hopefully I can get it fixed for the race on Saturday.

Clean & Jerk, Clean Pull, Back Squat > Wtd Chins & Bench > Wtd Dips & BB Curls > Abs & Box Jumps

Tuesday 8-8

OLY TRAINING:
Clean & Jerk 75% x 3+1 x 2, 80% x 2+1, 85% x 2+1, 90% x 1
190-190-205-225
Clean Pull 90% x 3 x 3
225-225-225
Back Squat 80% x 5 x 3
350-350-350

4 sets
5 reps wtd alt. Pull/Chin-ups, 50#
AMRAP Close Grip Bench, 225#
19-10-9-9

3 sets
5 wtd. Dips, 100#
AMRAP BB Curls, 95#
13-10-9

2 sets
5 wtd sit-ups, 100#
5 Box Jumps, 30"

Swim

Monday 8-8

Swim

300M (9:56)

Felt good on the first 150M (under 4min) then lost my mojo

200M w/floatie

Snatch, Snatch Pull, Front Squat, Standing Press

Sunday 8-6

OLY TRAINING:
Snatch 75% x 3, 80% x 2, 85% x 1, 90% x 1, 95% x 1
145-155-165-175
Snatch Pull 95% x 3 x 3
175-175-175
Front Squat 75% x 3, 80% x 2, 85% x 2
Front Rack 235x3-250x3-265x1-235x3-235x3
Arms Crossed 325x2

Standing Press @ 85% x 3 x 5
205x3x5

Bike Ride

Friday 8-5

Bike Ride

26.2 miles
1hr 28min
17.8 mph

Out through resort to hwy 59 and back. Not much wind today.

Z1 Run > Sprints > Z1 Run

Thursday 8-4

Run 10min@ Z1
6 sets:
1min @100%
1min walk
Run 10min@ Z1

Bike Ride

Tuesday 8-2

Bike Ride

26.2 miles
1hr 34min
16.7 mph

Early am ride through the resort to hwy 59 and back. Started kind of slow and had a headwind on the way back.