Monday, September 30, 2013

Monday 9/30/13

Power Snatch + Snatch 
80% 1+1, 1+1, 1+1 (203)
85% 1+1, 1+1 (214)
90% 1+1, 1+1, 1+1 (225)

Snatch Pull
100% 2x3 (275)
+10kg 2x2 (297)

+20kg 1x2 (319)

Overhead Squat
80% 2x2 (220)

85% 1x2 (237)
90% 2x1 (245)



Saturday, September 28, 2013

Saturday 9/28/13

Front Squat
80% 2x3 (319)
85% 3x2 (336)


Clean Deadlift
1x4 (330)

1x4 (352)
1x3 (374)
1x3 (396)

Friday, September 27, 2013

Friday 9/27/13

Snatch
80% 2x2 (220)
85% 2x2 (231)

87% 3x1 (237)

Jerk
80% 2x2 (275)
85% 1x2 (293)
90% 1x1 (308)
95% 1x1 (325)
98% 1x1 (335)
100%+ 1x1 (347)
100%+ 1x1 (352)

Snatch Pull
100% 2x3 (275)

100%+10kg (293)
100%+15kg (308)




Wednesday, September 25, 2013

Wednesday 9/25/13


Clean
80% 2x2 (280)
85% 1x2 (295)
90% 1x1 (319)
93% 2x1 (330)

Clean Pull

100% 2x3 (341)
1005 +10kg (363)

Push Press

80% 1x3 (248)
85% 1x1 (264)
90% 2x1 (275)
95% 1x1 (292)
98% 1x1 (303)

Clean & Jerk

70% 3x1 (242)


Monday, September 23, 2013

Monday 9/23/13

Power Snatch
80% 2x2 (193)

85% 1x2 (204)
90% 1x1 (220)

95% 1x1 (231)
100% 1x1 (242)
100%+ 2x1 (248)
100%+ 1X1 (253)

Back Squat
85% 2x3 (374)
90% 2x2 (407)
95% 1x1 (429)
97% 1x1 (440)

Snatch High Pull
4x4 (198)


Saturday, September 21, 2013

Saturday 9/21/13

Push Press
80% 2x3 (245)

85% 2x2 (265)
90% 3x1 (275)

Clean Pull
100% 4x4 (345)



Friday, September 20, 2013

Friday 9/20/13

Power Clean
80% 2x2 (264)

85% 1x2 (280)
90% 2x1 (297)
95% 1x1 (314)
100% 1x1 (330)

Clean
97% 1x1 (341)


Front Squat
80% 2x3 (319)

90% 3x2 (358)

Wednesday, September 18, 2013

Wednesday 9/18/13

Snatch
80% 2x3 (220)
85% 2x2 (233)
87% 2x1 (242)

Jerk 
80% 1x3 (275)
85% 1x2 (290)
90% 1x1 (308)
95% 3x1 (323)

Snatch Grip Push Press
5x3 (220)


Monday, September 16, 2013

Monday 9/16/13

Power Snatch
80% 1x3 (193)

85% 2x2 (204)
90% 2x1 (220)
95% 2x1 (231)
100% 2x1 (242)

Back Squat
85% 2x3 (374)
90% 2x3 (407)

Clean Deadlift
4x4 (396)


Friday, September 13, 2013

Friday 9/13/13

Snatch
82% 2x3 (225)

87% 2x2 (235)
90% 3x1 (245)

Clean + Jerk
80% 1+1, 1+1 (275)

85% 1+1 (290)
87% 1+1, 1+1 (295)
90% 1+1 (310)

Clean Deadlift 
4x3 (385)


Wednesday, September 11, 2013

Wednesday 9/11/13

Power Clean + Jerk
80% 2+1, 2+1, 2+1 (275)
85% 1+1, 1+1 (292)
90% 1+1, 1+1 (308)

Front Squat 
80% 2x3 (319)
85% 3x2 (341)

Snatch Pull
100% 4x3 (275)



Monday, September 9, 2013

Monday 9/9/13

Power Snatch
80% 2x3 (193)

85% 2x2 (204)
87% 2x2 (209)
90% 2x1 (220)

Push Press
80% 2x3 (248)
85% 1x2 (264)
90% 4x1 (275)

Clean Pull
100% 4x3 (341)





Saturday, September 7, 2013

Saturday 9/7/13

Back Squat
80% 2x3 (365)
85% 3x2 (385)

90% 2x1 (405)


Friday, September 6, 2013

Friday 9/6/13

Snatch
80% 2x3 (220)
85% 3x2 (233)

87% 2x2 (242)

Clean
75% 1x3 (255)

80% 2x2 (275)
85% 2x2 (290)

87% 1x2 (297)
90% 2x1 (308)

Jerk
85% 5x2 (290)



Wednesday, September 4, 2013

Wednesday 9/4/13

Power Snatch
75% 2x3 (181)

80% 2x2 (192)
85% 2x2 (204)
90% 2x2 (220)

Push Press
80% 2x3 (248)

85% 2x2 (264)
90% 2x1 (275)
95% 2x1 (292)

Clean Pull
100% 5x3 (341)


Monday, September 2, 2013

Monday 9/2/13

Jerk
80% 3x2 (275)

85% 3x1 (292)
75% 2x3 (259)

Front Squat
67% 4x3 (264)

Snatch Pull
100% 4x3 (275)