Clean from blocks (BK)
3x2 (225)
1x1 (235)
1x1 (245)
1x1 (255)
1x1 (265)
Snatch Pull
4x3 (265)
Jerk
3x2 (225)
1x1 (235)
1x1 (245)
1x1 (255)
1x1 (265)
Sit-ups
1x50
Wednesday, December 30, 2015
Monday, December 28, 2015
Monday 12/28/15
Back Squat
2x3 (275)
2x2 (315)
3x1 (365)
Snatch + Drop Snatch
1+1, 1+1, 1+1 (185)
1+1, 1+1 (205)
1+1 (225)
Power Clean + Push Press
1+1 (205)
1+1 (225)
1+1 (245)
2x3 (275)
2x2 (315)
3x1 (365)
Snatch + Drop Snatch
1+1, 1+1, 1+1 (185)
1+1, 1+1 (205)
1+1 (225)
Power Clean + Push Press
1+1 (205)
1+1 (225)
1+1 (245)
Wednesday, December 23, 2015
Wednesday 12/23/15
Power Snatch
2x3 (185)
1x1 (205)
1x1 (215)
1x1 (225)
Clean Pull + Hang Clean Pull (BK)
4(2+1) (315)
Front Squat
1x3 (275)
1x1 (295)
1x1 (305)
1x1 (315)
2x3 (185)
1x1 (205)
1x1 (215)
1x1 (225)
Clean Pull + Hang Clean Pull (BK)
4(2+1) (315)
Front Squat
1x3 (275)
1x1 (295)
1x1 (305)
1x1 (315)
Monday, December 21, 2015
Monday 12/21/15
Clean from blocks (BK)
2x2 (235)
1x1 (245)
1x1 (255)
1x1 (265)
1x1 (275)
Snatch Pull + Hang Snatch Pull (BK)
4(1+2) (245)
Jerk
2x2 (235)
1x1 (245)
1x1 (255)
1x1 (265)
1x1 (275)
2x2 (235)
1x1 (245)
1x1 (255)
1x1 (265)
1x1 (275)
Snatch Pull + Hang Snatch Pull (BK)
4(1+2) (245)
Jerk
2x2 (235)
1x1 (245)
1x1 (255)
1x1 (265)
1x1 (275)
Friday, December 18, 2015
Friday 12/18/15
Snatch
2x3 (185)
2x2 (205)
3x1 (225)
Power Clean + Push Press
2+2 (185)
2+2 (205)
2+2 (225)
Back Squat
2x3 (275)
1x1 (295)
1x1 (315)
1x1 (335)
1x1 (355)
2x3 (185)
2x2 (205)
3x1 (225)
Power Clean + Push Press
2+2 (185)
2+2 (205)
2+2 (225)
Back Squat
2x3 (275)
1x1 (295)
1x1 (315)
1x1 (335)
1x1 (355)
Wednesday, December 16, 2015
Wednesday 12/16/15
Power Snatch (deficit)
3x2 (185)
1x1 (195)
1x1 (205)
3x1 (215)
Clean Pull
3x3 (315)
Front Squat
2x2 (275)
1x1 (285)
1x1 (295)
1x1 (305)
3x2 (185)
1x1 (195)
1x1 (205)
3x1 (215)
Clean Pull
3x3 (315)
Front Squat
2x2 (275)
1x1 (285)
1x1 (295)
1x1 (305)
Monday, December 14, 2015
Monday 12/14/15
Clean from blocks (BK)
2x2 (225)
1x1 (235)
1x1 (245)
1x1 (255)
Snatch Pull
3x3 (245)
Jerk
2x2 (225)
1x1 (235)
1x1 (245)
1x1 (255)
2x2 (225)
1x1 (235)
1x1 (245)
1x1 (255)
Snatch Pull
3x3 (245)
Jerk
2x2 (225)
1x1 (235)
1x1 (245)
1x1 (255)
Saturday, December 12, 2015
Saturday 12/12/15
Back to training following the American Masters
Snatch
3x2 (185)
1x1 (195)
1x1 (205)
1x1 (215)
1x1 (225)
Power Clean + Push Press
1x1 (185)
1x1 (205)
1x1 (225)
1x1 (245)
Back Squat
1x2 (225)
1x2 (275)
1x2 (315)
Snatch
3x2 (185)
1x1 (195)
1x1 (205)
1x1 (215)
1x1 (225)
Power Clean + Push Press
1x1 (185)
1x1 (205)
1x1 (225)
1x1 (245)
Back Squat
1x2 (225)
1x2 (275)
1x2 (315)
Wednesday, November 25, 2015
Wednesday 11/25/15
Snatch
2x1 185
2x1 205
1x1 215
3x1 225
Clean & Jerk
1x1 225
1x1 245
2x1 265
Power Clean & Push Press
1x1 185
1x1 205
1x1 225
1x1 245
Back Squat
1x3 225
1x3 315
1x3 365
1x3 315
1x3 225
2x1 185
2x1 205
1x1 215
3x1 225
Clean & Jerk
1x1 225
1x1 245
2x1 265
Power Clean & Push Press
1x1 185
1x1 205
1x1 225
1x1 245
Back Squat
1x3 225
1x3 315
1x3 365
1x3 315
1x3 225
Sunday 11/22/15
Demo lifting at Elijah Muhammad Clinic hosted by CrossFit Incendia
Snatch
1x1 185
1x1 205
1x1 225
1x1 235
2x1 245
Snatch
1x1 185
1x1 205
1x1 225
1x1 235
2x1 245
Sunday 11/15/15
American Masters Weightlifting Championships
1st Place 94kg (40-44)
Best Lifter (40-44)
Snatch 117/122x/123x
C&J 135/140/145
Total 262
1st Place 94kg (40-44)
Best Lifter (40-44)
Snatch 117/122x/123x
C&J 135/140/145
Total 262
Friday, November 13, 2015
Friday 11/13/15
Snatch
67% 2x1 (185)
75% 3x1 (205)
82% 2x1 (225)
Clean + Jerk
67% 1+1 (225)
75% 1+1 (245)
80% 1+1 (265)
67% 2x1 (185)
75% 3x1 (205)
82% 2x1 (225)
Clean + Jerk
67% 1+1 (225)
75% 1+1 (245)
80% 1+1 (265)
Wednesday, November 11, 2015
Wednesday 11/11/15
Snatch
62% 2x1 (176)
72% 2x1 (198)
82% 3x1 (220)
Clean & Jerk
67% 1x1 (220)
73% 1x1 (242)
80% 2x1 (264)
Snatch Pull
105% 2x2 (286)
62% 2x1 (176)
72% 2x1 (198)
82% 3x1 (220)
Clean & Jerk
67% 1x1 (220)
73% 1x1 (242)
80% 2x1 (264)
Snatch Pull
105% 2x2 (286)
Monday, November 9, 2015
Monday 11/9/15
Every 1:00 for 10:00
1 Power Snatch from blocks at 75% (185lbs)
(based on Power Snatch 1RM)
Snatch
67% 2x1 (185)
72% 1x1 (205)
77% 2x1 (215)
82% 1x1 (225)
85% 2x1 (235)
Every 1:00 for 10:00
1 Power Clean from blocks + 1 Pause Push Press at 75% (225)
(based on Power Clean + Push Press 1RM)
Clean + Jerk
67% 1+1 (225)
75% 1+1 (245)
80% 1+1 (265)
83% 1+1 (275)
87% 1+1, 1+1 (286)
Slow Clean Pull + Clean Pull (floating)
95% 1+2, 1+2, 1+2
1 Power Snatch from blocks at 75% (185lbs)
(based on Power Snatch 1RM)
Snatch
67% 2x1 (185)
72% 1x1 (205)
77% 2x1 (215)
82% 1x1 (225)
85% 2x1 (235)
Every 1:00 for 10:00
1 Power Clean from blocks + 1 Pause Push Press at 75% (225)
(based on Power Clean + Push Press 1RM)
Clean + Jerk
67% 1+1 (225)
75% 1+1 (245)
80% 1+1 (265)
83% 1+1 (275)
87% 1+1, 1+1 (286)
Slow Clean Pull + Clean Pull (floating)
95% 1+2, 1+2, 1+2
Friday, November 6, 2015
Friday 11/6/15
Every 1:00 for 10:00
1 Power Snatch + 1 Hang Snatch at 80% (185)
(based on Power Snatch 1RM)
Every 1:00 for 10:00
1 Power Clean + Hang Clean at 80% (225)
(based on Power Clean 1RM)
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk at 80% (225)
(based on Push Press 1RM)
Jerk Dip
1x1 (315)
1x1 (335)
1x1 (355)
Clean Pull
1x2 (335)
1x2 (355)
1x2 (375)
1 Power Snatch + 1 Hang Snatch at 80% (185)
(based on Power Snatch 1RM)
Every 1:00 for 10:00
1 Power Clean + Hang Clean at 80% (225)
(based on Power Clean 1RM)
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk at 80% (225)
(based on Push Press 1RM)
Jerk Dip
1x1 (315)
1x1 (335)
1x1 (355)
Clean Pull
1x2 (335)
1x2 (355)
1x2 (375)
Wednesday, November 4, 2015
Wednesday 11/4/15
Every 1:00 for 10:00
1 Power Snatch + 1 Snatch at 75% (185)
(based on Power Snatch 1RM)
Snatch
75% 1x1 (205)
78% 1x1 (215)
80% 3x1 (225)
85% 2x1 (235)
90% 2x1 (245)
93% 1x1 (255)
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Push Press at 75% (225)
(based on Power Clean 1RM)
Clean & Jerk
80% 1x1 (265)
83% 1x1 (275)
87% 1x1 (285)
90% 1x1 (295)
1 Slow Snatch Pull (power position) + 1 Floating Snatch Pull
100% 1+1, 1+1, 1+1 (275)
1 Power Snatch + 1 Snatch at 75% (185)
(based on Power Snatch 1RM)
Snatch
75% 1x1 (205)
78% 1x1 (215)
80% 3x1 (225)
85% 2x1 (235)
90% 2x1 (245)
93% 1x1 (255)
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Push Press at 75% (225)
(based on Power Clean 1RM)
Clean & Jerk
80% 1x1 (265)
83% 1x1 (275)
87% 1x1 (285)
90% 1x1 (295)
1 Slow Snatch Pull (power position) + 1 Floating Snatch Pull
100% 1+1, 1+1, 1+1 (275)
Monday, November 2, 2015
Monday 11/2/15
Snatch
67% 2x1 (185)
75% 2x1 (205)
82% 6x1 (225)
Every 1:00 for 10:00
Odd min: 1 Clean from blocks at 65% (225)
Even min: 1 Pause Jerk at 65% (225)
Clean + Jerk
65% 1+1 (225)
75% 1+1 (245)
80% 2+1, 1+2, 1+1, 1+1 (265)
Clean Pull
100% 1x2 (335)
107% 1x2 (355)
113% 1x2 (375)
67% 2x1 (185)
75% 2x1 (205)
82% 6x1 (225)
Every 1:00 for 10:00
Odd min: 1 Clean from blocks at 65% (225)
Even min: 1 Pause Jerk at 65% (225)
Clean + Jerk
65% 1+1 (225)
75% 1+1 (245)
80% 2+1, 1+2, 1+1, 1+1 (265)
Clean Pull
100% 1x2 (335)
107% 1x2 (355)
113% 1x2 (375)
Friday, October 30, 2015
Friday 10/30/15
Muscle Snatch
1x3 (135)
1x3 (155)
2x2 (175)
Every 1:00 for 10:00
1 Power Snatch from blocks (BK)
155/165/175/185/195/205/215/225/235/245
Every 1:00 for 10:00
1 Power Clean + Push Press
185/195/205/215/225/235/245/255/265/275
Wednesday, October 28, 2015
Wednesday 10/28/15
Every 1:00 for 10:00
1 Drop Snatch
155/165/175/185/195/205/215/225/235/245
Snatch High Pull + Power Snatch (deficit)
1+1, 1+1 (185)
1+1 (195)
1+1, 1+1, 1+1, 1+1 (205)
Clean + Jerk
70% 1+1 (230)
75% 1+1 (245)
80% 1+1, 1+1, 1+1 (265)
85% 1+1 (280)
90% 1+1, 1+1 (295)
1 Drop Snatch
155/165/175/185/195/205/215/225/235/245
Snatch High Pull + Power Snatch (deficit)
1+1, 1+1 (185)
1+1 (195)
1+1, 1+1, 1+1, 1+1 (205)
Clean + Jerk
70% 1+1 (230)
75% 1+1 (245)
80% 1+1, 1+1, 1+1 (265)
85% 1+1 (280)
90% 1+1, 1+1 (295)
Monday, October 26, 2015
Monday 10/26/15
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) + 1 Drop Snatch at 75% (185lbs)
(based on Power Snatch 1RM)
Snatch Push Press + Overhead Squat
75% 2+1 (205)
80% 2+1 (220)
85% 1+1, 1+1 (235)
Every 1:00 for 10:00
1 Power Clean from blocks (BK) + 1 Push Press at 75% (225)
(based on Power Clean + Push Press 1RM)
Clean from blocks (BK) + Front Squat + Jerk
70% 1+1+1, 1+1+1 (225)
75% 1+1+1, 1+1+1 (245)
80% 1+1+1, 1+1+1 (265)
Clean Pull
95% 1x2 (315)
100% 1x2 (335)
107% 1x2 (355)
113% 1x2 (375)
1 Power Snatch from blocks (BK) + 1 Drop Snatch at 75% (185lbs)
(based on Power Snatch 1RM)
Snatch Push Press + Overhead Squat
75% 2+1 (205)
80% 2+1 (220)
85% 1+1, 1+1 (235)
Every 1:00 for 10:00
1 Power Clean from blocks (BK) + 1 Push Press at 75% (225)
(based on Power Clean + Push Press 1RM)
Clean from blocks (BK) + Front Squat + Jerk
70% 1+1+1, 1+1+1 (225)
75% 1+1+1, 1+1+1 (245)
80% 1+1+1, 1+1+1 (265)
Clean Pull
95% 1x2 (315)
100% 1x2 (335)
107% 1x2 (355)
113% 1x2 (375)
Sunday, October 25, 2015
Saturday 10/24/15
Iron Athlete Weightlifting Clinic at RedTail CrossFit
Demo Lifter
Every 1:00 for 10:00
1 Snatch
175/185/195/205/215/225/235/245/255/265
1 hour of rest
Every 1:00 for 7:00
1 Clean & Jerk
205/225/245/265/285/305/315
Demo Lifter
Every 1:00 for 10:00
1 Snatch
175/185/195/205/215/225/235/245/255/265
1 hour of rest
Every 1:00 for 7:00
1 Clean & Jerk
205/225/245/265/285/305/315
Thursday, October 22, 2015
Thursday 10/22/15
Every 1:00 for 10:00
1 Power Snatch from blocks (BK) at 75% (185lbs)
(based on Power Snatch 1RM)
Every 2:00 for 10:00
1 Drop Snatch at 185/205/225/245/265
Every 1:00 for 10:00
1 Power Clean + 1 Push Press from blocks (BK) at 75% (225lbs)
(based on Power Clean + Push Press 1RM)
Every 2:00 for 10:00
1 Front Squat + 1 Pause Jerk at 225/245/265/285/305
Clean Pull
100% 2x3 (335)
110% 3x2 (365)
Jerk Recovery
1 at 264/286/308/330/352
1 Power Snatch from blocks (BK) at 75% (185lbs)
(based on Power Snatch 1RM)
Every 2:00 for 10:00
1 Drop Snatch at 185/205/225/245/265
Every 1:00 for 10:00
1 Power Clean + 1 Push Press from blocks (BK) at 75% (225lbs)
(based on Power Clean + Push Press 1RM)
Every 2:00 for 10:00
1 Front Squat + 1 Pause Jerk at 225/245/265/285/305
Clean Pull
100% 2x3 (335)
110% 3x2 (365)
Jerk Recovery
1 at 264/286/308/330/352
Monday, October 19, 2015
Monday 10/19/15
Every 1:00 for 10:00
1 Snatch Push Press + 1 Overhead Squat
135/145/155/165/175/185/195/205/215/225
Snatch
70% 2x2 (195)
75% 1x2 (205)
82.5% 6x1 (225)
Every 1:00 for 10:00
Odd min: 1 Power Clean + Clean from blocks (BK) 245lbs
Even min: 1 Pause Jerk (:03) 245lbs
Clean & Jerk
82.5% 2x1
Front Squat & Jerk Dip
2x2 315lbs
1 Snatch Push Press + 1 Overhead Squat
135/145/155/165/175/185/195/205/215/225
Snatch
70% 2x2 (195)
75% 1x2 (205)
82.5% 6x1 (225)
Every 1:00 for 10:00
Odd min: 1 Power Clean + Clean from blocks (BK) 245lbs
Even min: 1 Pause Jerk (:03) 245lbs
Clean & Jerk
82.5% 2x1
Front Squat & Jerk Dip
2x2 315lbs
Friday, October 16, 2015
Thursday 10/15/15
Power Snatch from blocks (BK)
70% 2x2 (170)
75% 1x2 (180)
80% 1x2 (192.5)
85% 1x2 (205)
90% 3x1 (220)
Power Clean from blocks (BK)+ Push Press
70% 2+2 (198)
75% 2+2 (215)
80% 2+2 (231)
85% 1+1 (242)
90% 1+1 (260)
95% 1+1 (275)
Front Squat + Jerk
70% 2+1 (231)
75% 2+1 (245)
80% 2+1 (264)
85% 2+1 (280)
90% 1+1 (295)
Clean Pull
1x3 (308)
1x3 (330)
2x2 (352)
Jerk Dip
1x2 (352)
70% 2x2 (170)
75% 1x2 (180)
80% 1x2 (192.5)
85% 1x2 (205)
90% 3x1 (220)
Power Clean from blocks (BK)+ Push Press
70% 2+2 (198)
75% 2+2 (215)
80% 2+2 (231)
85% 1+1 (242)
90% 1+1 (260)
95% 1+1 (275)
Front Squat + Jerk
70% 2+1 (231)
75% 2+1 (245)
80% 2+1 (264)
85% 2+1 (280)
90% 1+1 (295)
Clean Pull
1x3 (308)
1x3 (330)
2x2 (352)
Jerk Dip
1x2 (352)
Monday, October 12, 2015
Monday 10/12/15
Snatch
2x2 (185)
1x1 (195)
2x1 (205)
2x1 (215)
1x1 (225)
1x1 (235)
1x1 (245)
2x1 (255)
Clean & Jerk
1x1 (275)
1x1 (295)
1x1 (315)
Snatch Pull
2x2 (315)
Back Squat
1x3 (275)
1x3 (315)
2x2 (365)
2x2 (185)
1x1 (195)
2x1 (205)
2x1 (215)
1x1 (225)
1x1 (235)
1x1 (245)
2x1 (255)
Clean & Jerk
1x1 (275)
1x1 (295)
1x1 (315)
Snatch Pull
2x2 (315)
Back Squat
1x3 (275)
1x3 (315)
2x2 (365)
Friday, October 9, 2015
Friday 10/9/15
Snatch from blocks (BK)
70% 2x2 (195)
75% 1x1 (210)
80% 2x1 (220)
85% 2x1 (235)
87% 1x1 (242.5)
Snatch High Pull from blocks (BK)
65% 1x3 (185)
72.5% 1x3 (210)
82.5% 2x2 (225)
Power Clean + Clean from blocks (BK)
70% 1+1 (215)
75% 1+1 (230)
80% 1+1 (245)
85% 1+1, 1+1 (260)
90% 1+1 (275)
95% 1+1, 1+1 (290)
(percentage based on power clean 1RM)
Pause Jerk
70% 1x2 (230)
75% 1x2 (250)
80% 2x1 (265)
85% 1x1 (280)
90% 1x1 (295)
Clean Pull
90% 1x3 (295)
100% 1x3 (335)
110% 2x2 (365)
70% 2x2 (195)
75% 1x1 (210)
80% 2x1 (220)
85% 2x1 (235)
87% 1x1 (242.5)
Snatch High Pull from blocks (BK)
65% 1x3 (185)
72.5% 1x3 (210)
82.5% 2x2 (225)
Power Clean + Clean from blocks (BK)
70% 1+1 (215)
75% 1+1 (230)
80% 1+1 (245)
85% 1+1, 1+1 (260)
90% 1+1 (275)
95% 1+1, 1+1 (290)
(percentage based on power clean 1RM)
Pause Jerk
70% 1x2 (230)
75% 1x2 (250)
80% 2x1 (265)
85% 1x1 (280)
90% 1x1 (295)
Clean Pull
90% 1x3 (295)
100% 1x3 (335)
110% 2x2 (365)
Wednesday, October 7, 2015
Wednesday 10/7/15
Every 1:00 for 10:00
1 Split Power Clean + 1 Split Jerk (from blocks BK)
185/195/205/215/225/235/245/255/265/275
Power Snatch from blocks (BK)
70% 1x3 (175)
75% 2x2 (195)
80% 3x1 (205)
85% 1x1 (215)
90% 3x1 (225)
Thruster from back
70% 1x3 (195)
75% 1x3 (215)
80% 1x2 (230)
85% 1x2 (245)
90% 2x1 (265)
Snatch Romanian Deadlifts
1x4 (185)
1x4 (205)
1x4 (225)
1x4 (245)
1 Split Power Clean + 1 Split Jerk (from blocks BK)
185/195/205/215/225/235/245/255/265/275
Power Snatch from blocks (BK)
70% 1x3 (175)
75% 2x2 (195)
80% 3x1 (205)
85% 1x1 (215)
90% 3x1 (225)
Thruster from back
70% 1x3 (195)
75% 1x3 (215)
80% 1x2 (230)
85% 1x2 (245)
90% 2x1 (265)
Snatch Romanian Deadlifts
1x4 (185)
1x4 (205)
1x4 (225)
1x4 (245)
Monday, October 5, 2015
Monday 10/5/15
Snatch
70% 2x1 (190)
75% 1x2 (205)
80% 2x1 (220)
85% 1x2 (235)
90% 2x1 (250)
Clean from blocks (BK)
70% 1x3 (235)
75% 2x2 (250)
80% 3x1 (265)
Pause Jerk
70% 1x3 (235)
75% 2x2 (250)
80% 3x1 (265)
Snatch Pull
100% 3x3 (275)
70% 2x1 (190)
75% 1x2 (205)
80% 2x1 (220)
85% 1x2 (235)
90% 2x1 (250)
Clean from blocks (BK)
70% 1x3 (235)
75% 2x2 (250)
80% 3x1 (265)
Pause Jerk
70% 1x3 (235)
75% 2x2 (250)
80% 3x1 (265)
Snatch Pull
100% 3x3 (275)
Friday, October 2, 2015
Friday 10/2/15
Clean from blocks (BK)
70% 1x2 (245)
75% 2x1 (260)
80% 1x2 (275)
85% 2x1 (285)
Thruster
80% 2x1 (225)
85% 1x2 (245)
90% 2x1 (265)
70% 1x2 (245)
75% 2x1 (260)
80% 1x2 (275)
85% 2x1 (285)
Thruster
80% 2x1 (225)
85% 1x2 (245)
90% 2x1 (265)
Wednesday, September 30, 2015
Wednesday 9/30/15
Snatch
70% 3x3 (195)
80% 3x2 (225)
Power Clean + Push Press
75% 2+2 (215)
80% 2+2 (230)
85% 2+2 (245)
Snatch Pull
100% 2x3 (275)
110% 2x2 (295)
Back Squat
70% 1x3 (315)
75% 1x3 (335)
80% 2x2 (355)
85% 2x1 (375)
70% 3x3 (195)
80% 3x2 (225)
Power Clean + Push Press
75% 2+2 (215)
80% 2+2 (230)
85% 2+2 (245)
Snatch Pull
100% 2x3 (275)
110% 2x2 (295)
Back Squat
70% 1x3 (315)
75% 1x3 (335)
80% 2x2 (355)
85% 2x1 (375)
Monday, September 28, 2015
Monday 9/28/15
Snatch
75% 1x3 (205)
80% 2x2 (220)
85% 3x1 (235)
Jerk
70% 1x3 (230)
75% 2x2 (245)
80% 1x1 (265)
85% 2x1 (280)
Clean from blocks (BK)
70% 1x3 (245)
75% 1x3 (260)
80% 2x2 (275)
Clean Pull
100% 3x3 (335)
75% 1x3 (205)
80% 2x2 (220)
85% 3x1 (235)
Jerk
70% 1x3 (230)
75% 2x2 (245)
80% 1x1 (265)
85% 2x1 (280)
Clean from blocks (BK)
70% 1x3 (245)
75% 1x3 (260)
80% 2x2 (275)
Clean Pull
100% 3x3 (335)
Friday, September 25, 2015
Friday 9/25/15
Power Clean + Push Press
70% 2+2 (195)
75% 2+2 (210)
80% 2+2, 2+2 (225)
Clean from blocks (BK)
75% 2x2 (260)
80% 2x2 (275)
85% 4x1 (285)
Snatch Pull
100% 3x3 (275)
Back Squat
70% 1x3 (315)
75% 1x3 (335)
80% 3x1 (355)
70% 2+2 (195)
75% 2+2 (210)
80% 2+2, 2+2 (225)
Clean from blocks (BK)
75% 2x2 (260)
80% 2x2 (275)
85% 4x1 (285)
Snatch Pull
100% 3x3 (275)
Back Squat
70% 1x3 (315)
75% 1x3 (335)
80% 3x1 (355)
Wednesday, September 23, 2015
Wednesday 9/23/15
Snatch
70% 2x2 (193)
75% 2x2 (204)
80% 3x1 (220)
Thruster
70% 2x2 (193)
75% 2x2 (204)
80% 3x1 (220)
Clean Pull
90% 3x3 (308)
Snatch Push Press
80% 3x3 (220)
70% 2x2 (193)
75% 2x2 (204)
80% 3x1 (220)
Thruster
70% 2x2 (193)
75% 2x2 (204)
80% 3x1 (220)
Clean Pull
90% 3x3 (308)
Snatch Push Press
80% 3x3 (220)
Monday, September 21, 2015
Monday 9/21/15
Every 1:00 for 10:00
1 Pause Power Snatch
135/145/155/165/175/185/195/205/215/225
1 Clean from blocks (BK)
185/205/225/235/245/255
3 Back Squats
185/225/275/315
1 Pause Power Snatch
135/145/155/165/175/185/195/205/215/225
1 Clean from blocks (BK)
185/205/225/235/245/255
3 Back Squats
185/225/275/315
Friday, September 18, 2015
Friday 9/18/15
First session back after the Iron Athlete Open Weightlifting Meet.
Snatch High Pull + Muscle Snatch
2+2 (135)
2+1 (155)
2+1 (175)
1+1, 1+1 (185)
Power Snatch
2x2 (185)
Snatch
2x1 (185)
2x1 (205)
Snatch High Pull + Muscle Snatch
2+2 (135)
2+1 (155)
2+1 (175)
1+1, 1+1 (185)
Power Snatch
2x2 (185)
Snatch
2x1 (185)
2x1 (205)
Sunday, September 13, 2015
Saturday 9/12/15
Iron Athlete Open Weightlifting Meet
Made the cut down to 94kg (92.85)
Snatch
120/125/127x
Clean & Jerk
145/150/155x
275kg Total and Best Male Lifter
Made the cut down to 94kg (92.85)
Snatch
120/125/127x
Clean & Jerk
145/150/155x
275kg Total and Best Male Lifter
Tuesday, September 8, 2015
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