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 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 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 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 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 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 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)