Saturday 7/13/13

Every1:00 for 10:00
Odd min: 7 Handstand Push-ups
Even min: 15 Seated Row 110lbs

Every 1:00 for 10:00
Odd min: 7 Strict Pull-ups
Even min: 10 Bar Dips

Friday 7/12/13

Jerk
65% 3,2,2 (209)
70% 2,1,1,1 (225)

Snatch
75% 2x2 (198)
80% 2x1 (209)
90% 2x1 (237)

Back Squat 
80% 3x3 (335)

Wednesday 7/10/13

Clean + Jerk
75% 2+1, 2+1 (242)
80% 1+1, 1+1 (253)
85% 1+1 (270)
90% 1+1 (286)
92% 1+1 (295)

Overhead Squat (based on 1RM Snatch)
83% 4x2 (220)
87% x1 (231) (pause)

Snatch Pull (based on 1RM Snatch)
100% 3x3 (264)

Monday 7/8/13

Snatch
75% 2x2 (198)
80% 2x2 (209)
85% 4x1 (225)

Clean Pull (based on Clean and Jerk 1RM)
100% 3x3 (319)

Back Squat
85% 3x3 (355)

Lat Pull-down (neutral grip)
15-12-9 x (140)

Handstand Push-ups
12-9-6

Friday 7/5/13

Clean + Jerk 
75% 2+1, 2+1 (242)
80% 2+1, 2+1 (253)
85% 2+1, 2+1 (275)

Push Press from back (based on 1RM C&J)
72%  4x3 (231)

Back Squat (slow descent)
70% 4x3 (286)

Lat Pull-down (supine grip)
3x10 (160)

Wedneday 7/3/13

Snatch:
70% 2x3 (187)
75% 2x2 (198)
80% 2x2 (209)

Power Clean + Push Press:
65% 3+3, 3+3 (198)
70% 2+2, 2+2 (225)
75% 2+2, 2+2 (242)

Overhead Squat
70% 3x3 (220)

Monday 7/1/13

For load:
2 Cleans + 2 Jerks
235/235/245/245/255/255

For load:
4 Push Press (from back)
225/225/225/225

For load:
4 Back Squat
275/275/275/274

Handstand Push-up
2x10