Monday, June 30, 2014

Monday 6/30/14

Snatch
70% 1x3 (187)
75% 2x2 (198)
80% 3x1 (215)

Clean Pull
100% 4x4 (319)

Push Press
70% 2x3 (198)

75% 3x2 (215)

Saturday, June 28, 2014

Saturday 6/28/14

Clean
70% 2x3 (220)

75% 3x2 (242)

Snatch Pull
100% 4x3 (264)

Back Squat
65% 2x3 (275)
70% 3x2 (290)


Thursday, June 26, 2014

Thursday 6/26/14

5 rounds:
5 Bench Press 155/175/195/215/235
5 Weighted Pull-ups 10/15/20/25/30
(rest 1:30)


5 rounds:
5 Strict Press 95/115/135/135/95(15reps)
8 Bent DB Row 70/70/70/70/70


Wednesday, June 25, 2014

Wednesday 6/25/14

This is the beginning of my preparation for the 2014 American Masters Championships.  The meet is November 2nd 2014 hosted in Savannah Georgia.

Snatch

70% 2x3 (187)
75% 3x2 (198)

Jerk
70% 2x3 (220)
75% 3x2 (242)

Clean Pull
100% 4x3 (319)

For this training cycle my projected maxes are as follows:
Snatch 120kg
Clean + Jerk 145kg
Back Squat 190kg
Front Squat 170kg
Push Press 130kg
(
theses numbers are conservative.  The emphasis of this cycle is to get re-acclimated to lifting, build work capacity and improve technique)

The structure of the cycle:
Monday
3 lifts

Wednesday
3 lifts

Thursday
Gymnastics & Bodybuilding

Saturday
3 lifts




Monday, June 23, 2014

Monday 6/23/14

Today was my first training session back since having surgery to remove scare tissue from my nose and turning 40!

Push Press
4x4 (132)
2x2 (176)

Power Clean
3x3 (132)
2x2 (176)

Back Squat
4x (132)
4x (176)

4x (220)
4x (176)

4x (132)


Friday, June 6, 2014

Friday 6/6/14

Bench Press
5x5 (225)

Weighted Pull-ups
5 x 0,10,20,30,20,10,0

Strict Press
5 x 95,115,135,155,175  10x95

Seated Row
20,20,15,10

Triceps Press Down
12,10,8