Snatch, Clean & Jerk, Front Squat @ 90+% > Abs

Friday 9-30

OLY TRAINING:
•Snatch - 90% x 1 x 3
180-180-180, 190 (power snatch) - 190 (F)
•Clean & Jerk - 90% x 1 x 3
235-235-235, 245, 250(F), 250 - after a set of front squats
•Front squat - 90% x 2 x 3
front rack - 255-255-255, 275x1, 285x1, 295x1
arms crossed - 315x5

3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15
As Rx'ed

Mid-Hang Clean, Clean Pull, Snatch Balance

Wednesday 9-28

OLY TRAINING:
•Clean from blocks or mid-hang - 65% x 2 x 6
170 straight sets
•Clean pull - 90% (of clean) x 4 x 5
235 straight sets
•Snatch balance - max for day; 80% of that x 2 x 2
135x3x3

Snatch, Clean & Jerk @ 90%, Back Squat @ 85% > KBS & DB Rows

Monday 9-26

OLY TRAINING:
•Snatch - 90% x 1 x 3
180-180-180
•Clean & jerk - 90% x 1 x 3
235-235-235
•Back squat - 85% x 3 x 3
385-385-385

3 sets; no rest:
20 KB swings
55#
10 supported DB rows/arm
65#
 
GOOD HEAVY BB DAY!!!... the last set of each lift felt the best

IWT: Push Press, KBS, Box Jumps & C2B Chins > AMRAP -2 Dips & Push-ups

Saturday 9-24

IWT:
5 TnG Push Press, 185#
10 KBS, 2 pd.
5 Box Jumps, 30"
10 C2B Pull/Chin-ups
rest 4 min x 6
As Rx

4 sets w/incomplete rest
AMRAP -2
Dips
Push-ups
As Rx

185 was good considering the TnG, KBS seemed light and the box felt like it grew :-) C2B chins felt good, wtd chins and press tabled for next Sat

Snatch, Clean & Jerk, Pause Back Squat, SLDL

Friday 9-23

OLY TRAINING:
•Snatch - 80% x 1 x 5
160-165-170-170-175
•Clean & jerk - 80% x 1 x 5
210-215-220-225-230
•Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
365
•Stiff-legged deadlift - 3 x 8
235

lots of good pulls and my legs feel good!

Mid-Hang Snatch, Power Jerk, Snatch Pull > Sit-ups

Wednesday 9-21

OLY TRAINING:
Snatch from blocks or mid-hang - 65% x 2 x 6
135 straight sets
Power jerk - 65% x 2 x 6
HPC + PJ 190-195-200-205-210-215-220
Snatch pull - 90% (of snatch) x 4 x 5
185 straight sets
Sit-up - 70 total
40+30

Snatch, Clean & Jerk, Front Squat > Chin-ups & Hanging Leg Raises

Monday 9-19

OLY TRAINING:
Snatch 80% x 1 x 5
160 straight sets
Clean & Jerk 80% x 1 x 5
210 straight sets
Front Squat 85% x 3 x 3
Front Rack 245-245-245
Arms Crossed 285-305-320

3 sets no rest
max chin-ups
20-7+3-3+7
hanging leg raise
9-8-7

Deadlift: 5x5 @ 70-80% & Heavy Singles w/Straps > 30min Z1 Circuit

Saturday 9-17

TRAINING:
Deadlift 5x5 @ 70-80%
405-425-435-445-455
Deadlift heavy singles with straps
475-495-515-525-535

30 min circuit @ Z1
Platform DL @ 315 x 3
Muscle-ups x 3-4 off toes
Ring Dips x 5
Box Jumps, 30" x 5
DUers x 20
HS Walks, 3 att
HSPU x 5

3 Position Clean, Clean Pull, Snatch Balance > Abs

Friday 9-16

OLY TRAINING:
•3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
170 straight sets
•Clean pull - 85% (of clean) x 5 x 5
225 straight sets
•Snatch balance - max for day; 75% of that x 2 x 3
155... shoulder is tight and sore
135x2x3 + tall jerk x2 + jerk balance x2

3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12
15 of each x3 sets

Snatch, Clean & Jerk, Back Squat

Wednesday 9-13

OLY TRAINING:
•Snatch - 80% x 1 x 5
160 straight sets
•Clean & jerk - 80% x 1 x 5
210 straight sets
•Back squat - 75% x 5 x 5
345 straight sets

3 Position Snatch, Power Jerk + Split Jerk, Snatch Pulls > Sit-ups

Monday 9-12

OLY TRAINING:
•3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
135 straight sets
•2 power jerk + 1 split jerk - 65% x 5 sets
185-190-195-200-205
•Snatch pull - 85% (of snatch) x 5 x 5
205* straight sets
•Sit-up - 60 total
30x2

*I was feeling good and meant to do 185 instead of 170 (85%)

Bench 5x3 > IWT: TnG Deadlift & Box Jumps > Wtd Dips & Pull/Chin-ups

Saturday 9-10

TRAINING:
Bench 5x3
350-365-380-395x2-365
315x5-275x10-225x15

5 sets:
10 DL TnG - 315#
10 Box Jumps game pace - 30"
rest walk actively 6 min
As Rx'ed

4 sets
Wtd Dips, 80#
10-10-8-7
Strict Pull/Chin-ups
10-10-8-8 walk rest 2:30

Clean + Front Squat + Jerk, Front Squat, Good morning > 350M Row

Friday 9-9

OLY TRAINING
•Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
155 straight sets
•Front squat - 60% x 5, 65% x 5, 70% x 3
Front Rack 185-205-225
Arms Crossed 245x5-275x3
•Good morning - 3 x 8 light
95x3

4 sets: 350 m row... Subbed 35 KBS
35-45-55-55
1 min rest

Snatch + OHS, Snatch Pull, Snatch Push Press > Planks

Wednesday 9-7

OLY TRAINING:
•Snatch + 2 OHS - 60% (of snatch) x 5 sets
120x5 sets
•Snatch pull - 80% x 3 x 3
160x3x3
•Snatch push press - 3 x 5
205-220-235
•Planks - 2 x 1 min; no weight
As Rx'ed, w/1min rest

Hang Power Snatch, Hang Power Clean, Back Squat, Press, Bent Row > Bear Crawl & Sledge Hammer > Ab Wheel & KBS

Monday 9-5

OLY TRAINING:
Hang power snatch - 60% x 2 x 5
120x2x5
Hang power clean + power jerk - 60% x 2 + 2 x 5
160x2+2x5

Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
250-275-295-315
A1. Press - 3 x 8
155-165-175
A2. Bent row - 3 x 8
85-100-100

3 sets: no rest:
20 m bear crawl
10 halfmoons... subbed 10 sledge hammers
1:24.99
3 sets:
A1. Sit-ups x 15... subbed ab wheel
A2. KB swing x 15

Deadlift 2-3 reps @ 80-90% > Z1 Circuit

Saturday 9-3

TRAINING:
Deadlift 2-3 reps @ 80-90%
460-470-480-490 x3
500-510 x2

30 min Circuit at Conversation pace of:
HSPUs on Parallettes -AMRAP (-2)
30" Box Jumps x 5
Wtd Pull-ups x 5 (35#)
Round-Off Jumps x 5
HS Walk -AFAP

6 Rds in 30 min... good little circuit

Snatch, Clean & Jerk, Back Squat

Thursday 8-25

OLY TRAINING:
Snatch 50% x 1 x 5
95x3x5
Clean & Jerk 50% x 1 x 5
135-135x2-135x3x3

Back Squat x 3 x 5(+5 from last week)
375-380-385-390-395