Press in Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Snatch

5 sets x 1 rep @ 80% (75 kg)

Clean & Jerk

5 sets x 1 rep @ 80% (90 kg)


Conditioning

Death by Burpees

18 rounds + 17

Conditioning

3 HSPU
5 Pull Ups
7 Power Cleans (135#)

12 min AMRAP w/ partner

12 rnds + 3 HSPU


2 Stone to Shoulder (115#)
5 Burpees
1 Rope Climb (15')

20 rnds w/ partner (10 each)

14:52


400 meter run
20 burpees
400 meter run

6:14 (pretty easy pace)


Bas Thai Boxing
3 rnds (3:1)

Taking a week off of oly lifting to allow pubic pain to heal

Conditioning

100 meter run
10 KBS (70#)
5 Pull Ups
8 min AMRAP

6 rounds + 1 swing

Russian Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch

3 sets x 1 rep @ 90% (82 kg)

Clean & Jerk

3 sets x 1 rep @ 90% (102 kg)

Deadlift

3 sets x 3 reps @ 85% (345#)


5 Burpees
20 meter sprint
rest 1 min
3 rnds

Conditioning
400 meter run
3 Clean & Jerk (185#)
4 rounds

10:25


Power Snatch

5 sets x 1 rep @ 80% (70 kg)

Power Clean

5 sets x 1 rep @ 80% (80 kg)

Snatch

3 sets x 1 rep @ 90% (82 kg)

Clean & Jerk

3 sets x 1 rep @ 90% (102 kg)

Front Squat

1 set x 5 reps @ 60% (175#)
3 sets x 5 reps @ 65% (185#)

Tabata Double Unders

Conditioning
2 Wall Climbs
4 Chest 2 Bar Pull Ups
6 Burpees
6 rounds

4:58

Conditioning

5 Bear Complex (95#)
1 mile Sled Drag (70# sled + 45# vest)
6 Rope Climbs

20:19

Deadlift

1 set x 3 reps @ 85% (345#)
1 set x 2 reps @ 95% (385#)
2 sets x 1 rep @ 100% (405#)

Conditioning

9 - 7 - 5 Thrusters (95#)
15 - 10 - 5 Toes to Bar
2 rnds

6:33
Grip went to crap early on toes to bar


Press in Split

5 sets x 5 reps @ 40kg

Jerk Balance

5 sets x 3 reps @ 50kg

Snatch

4 sets x 1 rep @ 85% (77kg)

Clean & Jerk

4 sets x 1 rep @ 85% (97kg)


Sled Pushes

20 m

Worked up to 2 rounds of about 530#

Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch Below Knee

5 sets x 1 rep @ 80% (72 kg)

Clean Below Knee

5 sets x 1 rep @ 80% (92 kg)

Front Squat

1 set x 5 reps @ 60% (175#)
1 set x 5 reps @ 65% (185#)
1 set x 5 reps @ 70% (200#)

Active Rest Day

Conditioning

200 meter run
5 Power Cleans (135/95)
5 Bar over Burpees
alt rounds with partner
15 min AMRAP

11 rounds + 100 m run (w/ Luke)

Deadlift

3 sets x 3 reps @ 345

Bench Press

1 set x 1 rep @ 200
5 sets x 3 reps @ 175

Supersetted work sets with 5 wide grip pull ups

Power Snatch

5 sets x 1 rep @ 80% (75 kg)

Power Clean

5 sets x 1 rep @ 80% (93 kg)

Press in Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Rack Jerk

5 sets x 1 rep @ worked up to 100 kg

Breathing and bracing work

Back Squat

1 RM

345# (20# PR)

Conditioning

Tabata
Muscle Ups/40" Box Jump (alt rounds)
5 min

Snatch from Blocks (above knee)

5 sets x 1 rep @ 70% (70kg)

Clean from Blocks (above knee)

5 sets x 1 rep @ 70% (80 kg)

Breathing and bracing drills

Went to a fundraiser today and we did an oly total.

180/190/200 and 230/245/250

Barely missed the 190 and 200 snatches (200 would have been a 2# PR)

Tied PR Clean and Jerk. Got the 250 Clean (5# PR) but missed the Jerk

Deadlift

1 set x 3 reps @ 80% (325#)
1 set x 2 reps @ 90% (365#)
3 sets x 2 reps @ 95% (385#)

hit all the lifts with solid form with no belt, very happy about that

Press in split

5 sets x 5 reps @ 40kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 80% (95kg)