Wednesday, December 30, 2015

Wednesday 12/30/15

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

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)

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)

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)

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)

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)

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)

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)

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

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

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



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)

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)

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

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)

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)

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)

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)

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)

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




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


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


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)

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)

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)

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)

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)

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)

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)


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)


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)


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)

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

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)

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


Tuesday, September 8, 2015

Tuesday 9/8/15

Snatch
2x1 (185)
1x1 (205)
3x1 (225)
2x1 (245)

Clean + Jerk
1+1 (185)
1+1 (225)
1+1 (245)
1+1 (275)

Sunday, September 6, 2015

Saturday 9/5/15

Snatch
70% 1x1 (198)
75% 1x1 (220)
80% 1x1 (231)
85% 1x1 (242)
88% 2x1 (253)

Clean + Jerk
75% 1+1 (264)
80% 1+1 (286)
88% 1+1 (308)

Push Press
85% 2x1 (242)
92% 1x1 (264)

Snatch High Pull
70% 2x2 (198)

Wednesday, September 2, 2015

Wednesday 9/2/15

Snatch Push Press
70% 1x3 (198)
80% 2x2 (231)
90% 3x1 (260)
95% 1x1 (275)

Snatch
70% 2x1 (198)
75% 1x1 (215)
80% 4x1 (231)

Clean + Jerk
70% 1+1 (247)
75% 1+1 (264)
80% 1+1 (286)

Clean Pull
100% 2x2 (352)

Monday, August 31, 2015

Monday 8/31/15

Snatch High Pull
65% 1x3 (187)
70% 1x3 (198)
75% 3x2 (215)

Snatch
70% 2x2 (198)
75% 1x1 (215)
80% 3x1 (231)

Clean from the blocks (BK)
70% 2x2 (247)
75% 1x1 (264)
80% 2x1 (280)
85% 2x1 (297)
90% 2x1 (315)

Push Press
70% 2x2 (209)
75% 1x1 (225)
80% 2x1 (242)
85% 1x1 (260)
90% 2x1 (275)

Jerk Dip
100% 2x2 (352)