Saturday 11/30/13

Snatch
1 x 245/245/245/255/255/265

Rack Jerk
3 x 275/295/315

Bar Muscle-up
5-4-3-2-1
(rest :30 between sets)

Friday 11/29/13

For time: (7:37.8)
2k Row

Wednesday 11/27/13

Rack Jerk
2 x 275/295/315/325
1 x 335/345/345
3 x 315
5 x 275
8 x 225
(rest 1:00 between sets)

Back Squat
2 x 365/385/405
1 x 425/425/425
3 x 405
5 x 365
8 x 315
(rest 1:00 between sets)

Tuesday 11/26/13

3 rounds not timed:
30 Double Unders (unbroken)

For time: (2:25)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

(rest 3:00)

For time: (2:20)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

(rest 3:00)
 
For time: (2:15)
3-2-1
DBall Over Shoulder 150lbs
Bar Muscle-ups

Sunday 11/24/13

1 Snatch + 1 Hang Snatch (below knee)
185/195/205/215/225/235/245/255

Snatch (T&G)
3 x 225

1 Power Clean + 1 Clean + 1 Jerk
225/245/265/265/265

5 Power Clean + 5 Push Press
225

Friday 11/22/13

Clean Ladder
Every 1:00 for 10:00
1 Clean
245/255/265/275/285/295/305/315/325/335

Ring Muscle-up
5x2
(rest 1:00)

3 rounds for time: (1:00/1:10/1:15)
1 Deadlift 455lbs
2 Bar Muscle-ups
3 Clean 250lbs
4 Handstand Push-ups
(rest 3:00)

Wednesday 11/20/13

Snatch Ladder
Every 1:00 for 10:00
175/185/195/205/215/225/235/245/255/265

Hang Clean (Squat)
3 x 245/265/285
9 x 225

Monday 11/18/13

Hang Power Clean + Push Press
5+5 (225)
4+4 (225)
3+3 (225)
2+2 (225)
1+1 (225)

Every 1:00 for 10:00
1 Rack Jerk
245/255/265/275/285/295/305/315/325/335

5 rounds
2 x :15 Ring Dip (:05 eccentric/:05 hold/:05 concentric)
(rest 1:00)

Saturday 11/16/13

Back Squat
16 x 365

Friday 11/15/13

Snatch Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275x

2 rounds for time: (2:25)
1 Deadlift 455
2 Bar Muscle-ups
3 Clean 255
4 Handstand Push-ups

Conditioning is really bad at the moment.

Wednesday 11/13/13

Snatch Ladder
Every 1:00 for 10:00
175/185/195/205/215/225/235/245/255/265

Hang Clean
3 x 265/275/285

Rack Jerk
2x 275/315/315
1x 355/365x

Monday 11/11/13

Snatch Ladder
Every 1:00 for 10:00
165/175/185/195/205/215/225/235/245/255

 Cluster Ladder
Every 1:00 for 10:00
185/195/205/215/225/235/245/255/265/275

Handstand Push-up
15-10-5
(rest 1:00)

Bar Muscle-up
5-4-3-2-1
(rest 1:00)

 

Saturday 11/9/13

For total reps: 35
Every 1:00 for 10:00
Odd min: 2 Bar Muscle-ups
Even min: 5 Handstand Push-ups

3 rounds not measured:
:15 Bar Dips
(:05 eccentric/:05 pause/:05 concentric)

For load:
Deadlift
1 x 455/475/495/455/475/495
(rest 1:00)

Sunday 11/3/13

2013 American Masters Championships

Snatch
120/125x/127

C&J
150/155/163x
(the current meet record is 162.  it felt like 160 was there but I gambled and went for the record)

Total
282kg
Best Lifter Men 35-39




Next Competition is on December 14th, Kong Fest 2013.

After Kong Fest it's time to start training for 2014 Masters Nationals.  This will be my first meet in the 40-44 division. The current Snatch Record is 129kg set by my friend Jim Storch.