Thursday 7/31/14

Clean
70% 1x3 (231)
75% 2x2 (247)
80% 3x1 (264)

Snatch Pull
100% 4x4 (264)

Back Squat
50% 4x4 (220)

Tuesday 7/29/14

Power Snatch
75% 3x3 (176)

Power Clean + Push Press
75% 2+2, 2+2, 2+2 (220)

Saturday 7/26/14

Power Snatch + Snatch
1+1 (176)
1+1 (198)
1+1 (220)
1+1 (231)

Snatch
87% 1x1 (231)
92% 1x1 (242)
95% 1x1 (115)
100% 1x1 (264)

Power Clean + Clean + Jerk
67% 1+1+1 (220)
73% 1+1+1 (242)
80% 1+1+1 (264)
87% 1+1+1 (286)
93% 1+1+1 (308)

Thursday 7/24/14

Snatch
67% 2x2 (176)
75% 1x1 (198)
80% 1x1 (209)
83% 1x1 (220)
87% 2x1 (231)
92% 3x1 (242)

Power Clean + Push Press
67% 2+2 (198)
75% 2+2 (220)
82% 2+2 (242)

Jerk
67% 1x1 (220)
73% 1x1 (242)
80% 2x1 (264)
87% 1x1 (286)

Back Squat
50% 6x3 (220)

Monday 7/21/14

Snatch
3x3 (176)

Power Clean + Push Press
2+2, 2+2, 2+2 (176)

Clean
1x1 100
1x1 110
1x1 120

Saturday 7/19/14

Snatch
75% 2x3 (198)
80% 2x1 (209)
83% 1x1 (220)
87% 2x1 (231)
92% 1x1 (242)
95% 1x1 (253)

Power Clean + Push Press
67% 2+2 (198)
75% 2+2 (220)
82% 2+2 (242)
90% 2+2 (264)

Back Squat
60% 5x2 (264)

Wednesday 7/16/14

Power Clean + Push Press
2+2, 2+2, 2+2 (198)
2+2, 2+2 (209)
2+2 (220)

Clean
3x3 (176)
2x2 (198)
1x1 (220)

Snatch Pull
3x3 (242)

Monday 7/14/14

Snatch
2x3 (176)
3x2 (198)

Clean Pull
4x4 (286)

Jerk
3x3 (176)

Friday 7/11/14

Irritated my knee last week.  This was a workout to ease back into Olympic Lifting.

Snatch
3x3 (88)
2x2 (110)
2x2 (132)
1x1 (154)
3x1 (176)

Power Clean + Push Press
2+2, 2+2, 2+2 (176)
1+1 (198)
1+1, 1+1 (220)

Snatch Pull
2x3 (242)

Thursday 7/10/14

Seated Row
15 x 105/115/125

Lat Pull-down
10 x 125/135/145

Russian Kettlebell Swing
10 x 53/62/70/88/97/106

Strict Press
10 x 65/75/85/95

Cross Over Symmetry

Monday 7/7/14

4 rounds:
40yrds Sled Pull 135lbs
(rest 1:00)
40yrds Sled Pull Backwards 135lbs
(rest 1:00)

Thursday 7/3/14

Strict Press
5 x 95/115/135/155/165/145/135/115/95(8)

Lat Pull-down
10 x 90/100/110/120/130(8)

Bar Dip
15,12,10 (bodweight)

Bent Lateral Raise
15,12,10  (15lbs each hand)

Dumbbell Curls
10,10,10 (30lbs each hand)

Wednesday 7/2/14

Power Clean
70% 1x3 (215)
75% 1x3 (231)
80% 3x2 (248)

Jerk
70% 1x3 (220)
75% 1x3 (242)
80% 3x2 (253)