First session back after being sick.
Snatch
2x1 (155)
2x1 (175)
2x1 (195)
Clean & Jerk
1x1 (185)
1x1 (225)
1x1 (245)
Back Squat
1x1 (275)
1x1 (315)
1x1 (365)
Monday, January 23, 2017
Friday, January 13, 2017
Friday 1/13/17
Deficit Power Snatch
2x3 (185)
1x2 (195)
1x2 (205)
1x2 (215)
3x1 (225)
Power Clean + Hang Clean + Clean + Jerk
1+1+1+1 (225)
1+1+1+1 (245)
3(1+1+1+1) (265)
Back Squat
1x3 (315)
1x3 (365)
1x1 (405)
2x3 (185)
1x2 (195)
1x2 (205)
1x2 (215)
3x1 (225)
Power Clean + Hang Clean + Clean + Jerk
1+1+1+1 (225)
1+1+1+1 (245)
3(1+1+1+1) (265)
Back Squat
1x3 (315)
1x3 (365)
1x1 (405)
Thursday, January 12, 2017
Thursday 1/12/17
Sled Push
80yrds Shuttle (180lbs all pushes)
60yrds Shuttle
40yrds Shuttle
(rest 2:00)
40yrds Shuttle
60yrds Shuttle
40yrds Shuttle
(rest 2:00)
40yrds Shuttle
40yrds Shuttle
40yrds Shuttle
(rest 2:00)
80yrds Shuttle
(completed as 3 person relays. 520yrds each person)
80yrds Shuttle (180lbs all pushes)
60yrds Shuttle
40yrds Shuttle
(rest 2:00)
40yrds Shuttle
60yrds Shuttle
40yrds Shuttle
(rest 2:00)
40yrds Shuttle
40yrds Shuttle
40yrds Shuttle
(rest 2:00)
80yrds Shuttle
(completed as 3 person relays. 520yrds each person)
Wednesday, January 11, 2017
Wednesday 1/11/17
5 rounds:
5 Bench Press (225/245/225/245/225)
(rest 1:00)
3 Weighted Pull-ups (20/30/20/30/20)
(rest 1:00)
5 rounds:
5 Strict Presses (135)
(rest 1:00)
3 Weighted Chin-ups (30/20/30/20/30)
(rest 1:00)
5 rounds:
10 Seated Rows (135)
(rest :30)
10 Bar Dips
(rest :30)
5 rounds:
Cable Curls (25)
(rest :30)
5 Bench Press (225/245/225/245/225)
(rest 1:00)
3 Weighted Pull-ups (20/30/20/30/20)
(rest 1:00)
5 rounds:
5 Strict Presses (135)
(rest 1:00)
3 Weighted Chin-ups (30/20/30/20/30)
(rest 1:00)
5 rounds:
10 Seated Rows (135)
(rest :30)
10 Bar Dips
(rest :30)
5 rounds:
Cable Curls (25)
(rest :30)
Tuesday, January 10, 2017
Tuesday 1/10/17
Snatch
2x3 (185)
1x2 (205)
1x2 (215)
3x2 (225)
Clean + Hang Clean + Jerk
1+1+1 (245)
3(1+1+2) (265)
Front Squat
1x3 (275)
3x3 (315)
2x3 (185)
1x2 (205)
1x2 (215)
3x2 (225)
Clean + Hang Clean + Jerk
1+1+1 (245)
3(1+1+2) (265)
Front Squat
1x3 (275)
3x3 (315)
Friday, January 6, 2017
Friday 1/6/17
Back Squat
1x1 (365)
1x1 (405)
1x2 (455)
1x5 (405)
1x7 (365)
1x9 (315)
Clean Deadlift
2x3 (315)
3x2 (365)
1x1 (365)
1x1 (405)
1x2 (455)
1x5 (405)
1x7 (365)
1x9 (315)
Clean Deadlift
2x3 (315)
3x2 (365)
Thursday, January 5, 2017
Thursday 1/5/17
Sled Push
20yrd (45)
20yrd (90)
20yrd (135)
20yrd (180)
20yrd (225)
20yrd (270)
20yrd (315)
20yrd (360)
20yrd (405)
20yrd (450)
(no rest between pushes)
Sled Pull
400yrd (90)
20yrd (45)
20yrd (90)
20yrd (135)
20yrd (180)
20yrd (225)
20yrd (270)
20yrd (315)
20yrd (360)
20yrd (405)
20yrd (450)
(no rest between pushes)
Sled Pull
400yrd (90)
Monday, January 2, 2017
Monday 1/2/17
Clean + Jerk
70% 2+2 (225)
75% 2+2 (245)
80% 2+2, 2+2 (265)
Push Press
75% 1x3 (215)
80% 1x3 (230)
85% 3x2 (245)
Deficit Clean Pull
90% 3x3 (295)
Front Squat
1x2 (295)
1x2 (315)
2x2 (335)
70% 2+2 (225)
75% 2+2 (245)
80% 2+2, 2+2 (265)
Push Press
75% 1x3 (215)
80% 1x3 (230)
85% 3x2 (245)
Deficit Clean Pull
90% 3x3 (295)
Front Squat
1x2 (295)
1x2 (315)
2x2 (335)
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