BS - 225 X 6, 260 X 6, 290 X 3, 310 X 2
1/20/17
FS - 215 X 5, 250 X 4, 265 X 3, 280 X 3
1/18/17
SN to 185 X 1
C & J to 185 X 1
1/17/17
Technical Work
1/16/17
BS - 210 X 8, 245 X 6, 275 X 4, 295 X 4
1/13/17
FS X 5 - 210, 235, 250, 265
1/11/17
GPP
Snatch to 185 X 1
C & J to 225 X 1
1/10/17
GPP
1/9/17
BS - 210 X 8, 225 X 8, 260 X 6, 275 X 6
technique work
1/6/17
FS X 5 - 185, 215, 230, 245
1/5/17
C & J to 225 X 1
1/4/17
Back Squat - 210 X 8, 225 X 8, 260 X 6, 275 X 6
Snatch to 150lbs X 1 (heavy legs after squats!)
GPP X 7:00
12/29/16
Technique work
FS X 5 with: 185, 215, 235, 235
GPP X 10:00
12/27/16
SN up to 180 X 1 (no misses)
C & J up to 220 X 1 (no misses)
GPP X 10:00
12/26/16
BS - 195 X 10, 210 X 8, 225 X 6, 245 X 6, 260 X 6
12/23/16
Light squat work
Sick
12/18/16
BS - 195lb X 10, 225 X 8, 235 X 6, 260 X 4
GPP X 10:00
Deload
12/7/16
Behind neck PP + PP + split jerk to 200
SN Pull X 3 up to 215
CL Pull X 3 to 255
GPP X 10:00 (carries)
12/5/16
SN + hang SN from knee EMOM X 10:00 135 to 165 to 135
BS to 325 X 1
Drop set with 245 X 10
GPP X 9:00
12/2/16
GPP X 28:00
12/1/16
CL X 2 EMOM X 10:00 154 to 198 to 154
FS to 305 X 1
Drop set with 229 X 8
11/30/16
PP + PJ + SJ to 198lbs
SN pull to 210 X 3
CL pull to 250 X 3
11/29/16
GPP X 30:00
11/28/16
Pause at knee EMOM X 10:00 135 to 180 to 135
BS to 320 X 1
Drop set with 231 X 10
GPP X 8:00
Sick
11/18/16
C & J from blocks EMOM X 10:00 - 185 to 205
FS to 300 X 1
Drop set with 240 X 6
GPP X 10:00
11/16/16
PP + split jerk to 205
SN pull X 3 to 205
CL pull X 3 to 245
GPP to 9:00
11/14/16
SN EMOM (DL + SN from knee) 95lbs to 170
BS to 315 X 1
drop set with 250 X 8
GPP X 7:00
Deload
11/2/16
SN to 180 x 1
C & J to 225 X 1
FS to 275 X 3
10/31/16
SN to 200 X 1
10/27/16
SN to 170 X 1
C & J to 235 X 1
10/25/16
SN to 175 X 1
C & J to 205 X 1
FS to 265 X 3
10/23/16
SN to 180 X 1
C & J to 205 X 1
10/22/16
SN to 165 X 1
C & J to 205 X 1
10/20/16
SN to 180 X 1
C & J to 205 X 1
FS to 255 X 3
10/17/16
SN to 180 X 1
C & J to 205 X 1
10/14/16
SN to 165 X 1
C & J to 225 X 1
10/12/16
SN to 175 X 1
C & J to 205 X 1
FS to 250 X 3
10/10/16
SN to 160 X 1
C & J to 185 X 1
Hurricane Mathew/no training
10/3/16
SN to 185 X 1
C&J to 205 X 1
Two week deload
9/16/16
Deficit clean pull up to 265 X 3
Back squat with a pause up to 315 X 1 (missed 350)
9/15/16
C & J up to 205 X 1
Pause Split jerk up to 260 X 1 (front rack)
Pause push press X 1 up to 225
9/13/16
Snatch balance up to 225 X 1
9/12/16
Snatch up to 185 X 1
Deficit Snatch pull up to 225 X 3
Front squat up to 315 X 1
9/7/16
C & J up to 225 X 1
Deficit clean pull X 5 up to 235
Back Squat with pauses X 3 up to 300
9/6/16
Snatch Balance X 1 up to 225
Pause Push jerk + pause split jerk behind neck up to 225
Pause Push Press X 3 up to 185lbs
9/5/16
Snatch up to 185lbs
Deficit Snatch pull X 5 up to 205
Front squat up to 260 X 5 (pause 1st rep)
9/1/16
Pause Push press X 5 up to 165lbs
C & J up to 205 X 1
Deficit clean pull up to 215 X 8
Pause Back squat up to 285lbs X 5
8/30/16
Pause Jerks behind neck X 3 up to 215lbs (push, push, split)
Snatch Balance X 1 up to 210lbs
8/29/16
Snatch to 185lbs X 1
Deficit Snatch pull X 8 up to 165lbs
Front squat (pause first rep) X 8 up to 235
Deload Week
8/19/16
C & J up to 225 X 1
Deficit Clean Pull X 3 up to 245
Back Squat pause X 1 up to 340
8/17/16
Pause Push Press up to 205 X 1
GPP
8/16/16
Behind Neck Pause Jerk up to 245 X 1
Snatch Balance up to 185 X 1
8/15/16
Snatch up to 175 X 1
Deficit Snatch Pull X 3 up to 205
Front squat up to 305 X 1 (with the bounce)
GPP
8/12/16
Back Squat up to 315 X 3 (pause every rep)
8/11/16
C & J up to 225lbs X 1
Deficit clean pull up to 225lbs X 5
8/10/16
Pause power jerk + pause split jerk up to 215lbs
Pause push press X 3 up to 165lbs
Snatch balance X 1 up to 205lbs
8/8/16
Snatch up to 185lbs X 1
Deficit snatch pull up to 185 X 5
Front Squat X 5 up to 250 (pause 1st rep X 3 seconds)
8/5/16
Pause every rep Back Squat up to 305 X 4 (missed number 5)
Snatch technical work
8/4/16
C & J up to 205 X 1
Deficit clean pull up to 205lbs X 8
8/3/16
Pause Push press X 5 up to 155lbs
Snatch balance up to 200lbs X 1
8/2/16
Behind neck pause jerks X 3 up to 205lbs (power, power, split)
Technical work
8/1/16
Snatch up to 185 X 1
Deficit snatch pull up to 155 X 8
Front Squat X 8 up to 225 (pause 1st rep X 3 seconds)
Mobility
7/25/16 - 7/29/16
Deload/GPP
7/21/16
Back squat up to 300 X 5 (pause each rep at bottom)
7/20/16
Behind neck Power jerk X 3 up to 215lbs
Push Press up to 215 X 2 (missed third)
C&J up to 205 X 1
7/19/16
GPP
7/18/16
Snatch up to 145lbs
Snatch pull up to 240 X 3
Front squat up to 240 X 8
7/15/16
Deadlift X 2 EMOM 12:00 with 225
Back Squat (pause each rep) X 5 up to 285
Technique work
Mobility
7/14/16
C & J up to 205lbs X 1
GPP
7/13/16
Behind neck power jerk X 2 + 1 split jerk up to 210lbs
Push Press X 3 up to 210lbs
OHS with 5 second pause up to 155lbs
7/12/16
GPP
7/11/16
Snatch up to 135lbs
Front squat up to 255 X 4
Snatch Pull up to 225 X 3
6/30/16 - 7/10/16
GPP
6/29/16
C & J up to 225 X 1
Clean Pull up to 255 X 3
Back squat up to 280 X 5 (pause every rep)
break
Behind neck power jerk up to 230 X 1
Push press up to 205 X 3
Row X 4km - 18:48
6/28/16
Row X 2km - 9:57
6/27/16
Snatch up to 185lbs X 1
Snatch pull up to 235 X 3
Front squat up to 235 X 8
Row X 2km - 8:39
6/26/16
Row X 2km - 9:15
6/25/16
Snatch up to 145lbs X 1
C & J up to 185 X 1
Row X 2km - 8:20
6/24/16
Snatch and C & J work light
Row X 2km - 8:57
6/23/16
Row X 2km - 9:12
6/22/16
Row X 2km, 9:10
Snatch, C & J light
6/21/16
Snatch, C & J, squat light
Row X 2km, 8:47
6/20/16
Row X 2km
8:54
6/19/16
Row X 2km, 9:03
6/15/16
GPP
6/13/16
Snatch up to 200lbs X 1 (91kg)
Snatch pull up to 275lb X 1 (125kg)
Pause Front squat up to 300lbs X 1 (136kg)
6/11/16
Back squat with pause each rep X 5 up to 275lbs
6/10/16
Deadlift EMOM X 2 reps X 12:00 up to 275lbs
C & J up to 205
6/9/16
Behind neck power jerk X 1 up to 225, 225, 205, 205, 205
Push Press X 3 up to 200lbs
Overhead squat up to 175 X 1 (pause in bottom 5 seconds)
6/6/16
Snatch up to 175lbs X 1 X 5 sets every two minutes (no misses)
Snatch pull X 3 up to 230lbs
Front Squat X 8 up to 225lbs
6/3/16
Clean and Jerk up to 215lbs
Clean pull X 3 with 215
Back squat up to 205 X 5 (slow, methodical, pauses)
5/30/16
Power jerk behind neck up to 205lbs X 1
Push Press X 3 up to 155
Overhead squat up to 135 X 1 (7 seconds in bottom)
5/28/16
Snatch up to 135lbs X 1
Snatch pull up to 185lbs X 3
Front squat up to 185lbs X 8
5/21/16
Law Enforcement Memorial Meet
Snatch - 80, 85, 92kg
C & J - 100 (missed, blacked out), 105, 113kg
Total - 205
80kg bodyweight
5/20/16
technique work on snatch and C & J
5/16/16
Snatch up to 185 x 1 (no misses)
Monday, 5/9/16 - Friday, 5/13/16
GPP/deload
5/6/16
C & J technical work up to 205lbs
GPP
5/5/16
Jerk behind neck EMOM X 1 X 10:00 (170 - 225, 225)
Push Press X 3 up to 195lbs
Overhead squat X 1 with 5 second pause in bottom up to 170lbs
5/2/16
Snatch EMOM X 1 X 10:00 (150 to 185 to 155)
Snatch Pull X 3 up to 225
Front Squat up to 225 X 8
Mobilty
4/29/16
C & J EMOM X 1 X 10:00 (165lbs to 220lbs to 185,185,185)
Clean Pulls X 3 up to 250
BS X 5 up to 230 (pause each rep, slow and methodical)
Mobility
4/28/16
Clean technique work
4/27/16
Jerk EMOM X 1 X 10:00 up to 220lbs (behind neck)
Push Press up to 190lbs X 3
Overhead Squat with 5 second hold up to 170lbs
4/26/16
No hook Snatch from blocks at knee X 1 up to 180 (missed 185lbs)
4/25/16
Snatch EMOM X 1 X 10:00 (145lbs to 180, 180, 180lbs)
Snatch Pull X 3 up to 220lbs
Front Squat X 8 up to 220lbs
4/22/16
C & J EMOM X 1 X 10:00 (165lbs to 215 to 185)
Clean Pull up to 245lbs X 3
Back Squat up to 225lbs X 5 (slow/short pause each rep)
4/21/16
Technique work
4/20/16
Jerk behind neck EMOM X 1 X 10:00 (155 to 215 to 185)
Push Press up to 185lbs X 3
OHS up to 165lbs X 1 with 5 second pause
4/19/16
No hand SN from blocks at knee X 1 up to 170 (missed 180)
Pull Sled X 14:00
4/18/16
Snatch EMOM X 10:00 (140lbs to 175lbs, 175, 175)
Snatch Pull X 3 up to 215lbs
Front Squat up to 215lbs X 8
4/11/16 - 4/14/16
GPP
4/7/16
Press up to 140lbs X 3
Push Press up to 180lbs X 3
Front Squat up to 210lbs X 8
4/6/16
C & J EMOM X 1 X 10:00 from 135lbs to 210lbs to 185lbs
4/4/16
Snatch EMOM X 10:00 (135lbs to 170lbs to 155lbs
Snatch pull up to 210lbs X 3
Clean pull up to 240 X 3
Rear foot elevated split squat X 5 up to 25lb DBs
3/31/16
Snatch and C&J technical work
Front Squat up to 205lbs X 8
Lunge X 12:00
3/29/16
GPP
3/28/16
Snatch EMOM X 10:00 (135lbs to 165lbs) (hip feels much better!)
Snatch pull up to 205lbs X 3
Clean pull up to 235 X 3
Rear foot elevated split squat X 5 up to 25lb DBs
Mobility
3/24/16
light technical work
3/11/16
GPP
3/10/16
GPP
3/9/16
Press up to 175 X 4 (missed 5th rep)
Push Press up to 175lbs X 5
GPP X 8:00
Mobility
3/8/16
GPP
3/7/16
Snatch up to 135 X 1 (hip still tender)
Snatch pull up to 5 with 195lbs
3/4/16
C&J technical work
Clean Pulls X 5 up to 225lbs
Lunge X 10:00
3/2/16
Press up to 140lbs X 5
Push Press up to 170lbs X 5
GPP
2/29/16
Snatch Technical work
Snatch Pull X 5 up to 190lbs
GPP X 10:00 (carries)
2/26/16
C&J Technical work
Clean pulls up to 110kg X 5
Lunge X 10:00 (250m)
2/24/16
Strict press up to 135 X 5
Push Press up to 165 X 5
2/22/16
Snatch pull up to 185 X 5
2/21/16
snatch up to 135 X 3 (hip not recovered)
Hip Injury
2/8/16
Deadlift with 215 + mini bands X 5 X 2 sets
Snatch up to 175lbs X 1
2/5/16
Deadlift form 4" blocks X 1 up to 375
C & J EMOM X 5:00 with 205lbs X 1 (no misses)
2/4/16
Overhead squat up to 176 X 8
Front squat up to 220 X 8
Back squat EMOM X 4:00 with 265 X 2
2/2/16
Back squat up to 255lbs X 8
Lunge X 5:00
2/1/16
Deadlift up to 355 X 1 (1 second pause at knee)
Drop sets with 300lbs X 3 X 3 sets
Snatch EMOM X 5:00 with 175lbs (one miss)
1/29/16
Deadlift from 4" box X 3 up to 345 (365 X 2)
C&J technique work
1/27/16
Overhead squat up to 165lbs X 8
Front squat up to 215lbs X 8
Back squat up to 255lbs X 8
1/25/16
Deadlift up to 350lb X 1 (3 second pause at knee)
Drop set with 295 X 3 X 3 sets
Snatch EMOM X 5:00 with 170 (no misses)
1/20/16
Technical work on Snatch and C&J
1/15/16
Deadlift from 2" below knees X 3 up to 350lbs
C & J EMOM X 5:00 with 200lbs (no misses)
1/14/16
GPP
1/13/16
No dip / drop snatch X 3 up to 135lbs
Front squat up to 255 X 5
GPP
1/12/16
Back squat up to 300 X 3
1/11/16
Deadlift X 3 (1 second pause at knee each rep) up to 315lbs
Snatch EMOM X 5:00 with 165lbs (no misses)
1/8/16
GPP
Deadlift from blocks (2" below knees) X 3 up to 335lbs
C & J EMOM X 5:00 with 195lbs (no misses)
1/7/16
GPP
1/6/16
GPP
Snatch balance + OHS with pause at bottom of each up to 205lbs
Front Squat X 3 up to 265lbs
1/5/16
Back Squat (3 bounce with a pause) up to 275
Snatch up to 185 X 1 + OHS (pause one inch off floor)
GPP work
1/4/16
Deadlift X 3 up to 285 (1 sec pause at knee each rep)
Drop set X 3 with 255
Snatch EMOM X 5:00 with 160lbs (no misses)
1/2/16
Played with Snatch and C & J
12/30/15
Played with OHS, Front Squats, Back squat
12/28/15
Deadlift up to 205lbs X 1
Snatch technical work
Illness
12/18/15
Deadlift from blocks (2" below knees) up to 335 X 3
Drop set with 300 X 3
C & J EMOM X 5:00 with 190lbs (no misses)
12/16/15
Overhead squat up X 1 up to 225 (down/up half way/down/pause in bottom)
Front squat up X 1 up to 285 (down/up half way/down/pause in bottom)
Back Squat X 3 up to 300 (pause second rep in bottom)
12/14/15
Deadlift X 3 up to 280lbs (1 second pause at knee each rep)
Snatch EMOM X 5:00 with 155lbs
12/11/15
Deadlift from blocks at knees up to 365 X 3
C&J EMOM X 5:00 with 185lbs
12/10/15
GPP
Clean and jerk work up to 185lbs
Snatch work up to 135lbs
12/9/15
GPP
Overhead squat X 3 (3 sec. pause each rep) up to 200lbs
Front Squat X 3 (pause 3 sec first rep) up to 275lbs
12/8/15
GPP work
12/7/15
No feet hang snatch from knee X 3 up to 145lbs
Back squat (pause in bottom X 5 seconds) X 1 up to 275lbs
12/6/15
Deadlift X 3 (3 sec. pause at knee each rep) up to 265lbs
Snatch EMOM X 5:00 with 150lbs
12/4/15
Deadlift from blocks at knees up to 360 X 3
C&J EMOM X 5:00 with 180lbs
12/2/15
Overhead Squat X 3 up to 190 (pause 3 seconds each rep... a little iffy on first rep)
Front Squat X 3 up to 250lbs (pause on first rep 3 seconds)
11/30/15
Deadlift X 3 (3 sec. pause at knee each rep) up to 275lbs
Drop sets with 260 and 245 X 3 reps each (no pause)
Snatch EMOM X 5:00 with 145lbs
11/27/15
Deadlift from blocks at knees up to 345 X 3
Drop set with 315 X 3
C&J EMOM X 5:00 with 175lbs
11/25/15
Overhead squat X 3 up to 185lbs (pause 3 sec each rep)
Front Squat X 3 up to 245 (pause first rep)
11/24/15
Hang snatch from knee (drop to one inch off floor after each rep) X 3 up to 135lbs
Pause Back Squat up to 225 X 2
11/23/15
Deadlift X 3 (3 sec. pause at knee each rep) up to 260lbs
Deadlift X 3 (no pause) with 245, 235
Snatch EMOM X 5:00 with 140lbs
11/20/15
Played with deadlift from blocks at knee up to 205lbs X 3
C & J EMOM X 10:00 with 170lbs
11/19/15
Hang clean from knee X 3 + 1 jerk up to 185lbs
11/18/15
Overhead Squat up to 175 X 3 (3 second pauses on all squats)
Pushups 10 to 1
11/17/15
Snatch/no hook from mid thigh X 3 up to 140lbs
11/16/15
Clean Deadlift X 5 up to 200lbs
Snatch EMOM X 10:00 (135lbs)
11/15/15
American Masters Championship (77kg)
Snatch - 85 (m), 85, 88
C&J - 105, 111, 115 (m)
Total - 199kg
11/14/15
Snatch and C & J technique work
11/12/15
Snatch up to 135lbs X 1
C&J up to 165lbs X 1
11/11/15
Snatch up to 175lbs X 1
C&J up to 205lbs X 1
11/9/15
Snatch up to 165lbs (75kg) X 1
C & J up to 185 (84kg) X 1
11/6/15
Snatch up to 180lbs (82kg) X 1
C&J up to 205lbs (93kg) X 1
11/5/15
Snatch up to 180 X 1 (82kg)
C&J up to 215 X 1 (98kg)
11/4/15
Snatch up to 180 X 1 (82kg)
C&J up to 230 X 1 (105kg)
11/2/15
Snatch up to 185 X 1
C&J up to 215 X 1
10/30/15
Snatch up to 135 X 1
C&J up to 185 X 1
10/28/15
Snatch up to 115 X 1
C&J up to 155 X 1
10/26/15
Snatch up to 95 X 1
C&J up to 135 X 1
Front squat up to 205 X 1
Mobility
10/22/15
Snatch up to 155 X 1
C&J up to 155 X 1 X 3 sets
10/21/15
Drag sled X 10:00
Snatch up to 135 X 1
C&J up to 145 X 1
10/20/15
Snatch up to 155lbs X 1
C&J with 155 X 1 X 3 sets
10/19/15
Snatch up to 195lbs (88kg) X 1
C&J with 195lbs X 1 X 3 sets
Front squat up to 290lbs (132kg) X 1
10/16/15
Clean and Jerk up to 110kg (242lbs) X 1
10/15/15
Snatch DL with 155lbs + 4 chains 7 sets of 2 reps
Snatch from blocks above knee + OHS up to 175lbs (missed 185)
10/14/15
Drag sled X 15:00 (70lbs)
Snatch and C & J technique work
10/13/15
Push Press X 2 + Split jerk with fat bar up to 195 lbs
Clean from 2" deficit + power jerk up to 215lbs
10/12/15
Back box squat (18") up to 300lbs X 3
Snatch up to 185 (84kg) X 1, 155 (70kg) X 1 X 3 sets
10/8/15
Pin Bench press with 135 + 4 chains 8 sets of 3 reps
C & J up to 230 (104.5kg) X 1
Mobility
10/7/15
Snatch grip DL with 135lbs + 2 chains 7 sets of 3 reps
Snatch from blocks at knee + OHS up to 170 X 1
Walk with sled X 10:00
10/6/15
Push Press up to 185 X 3 (205 X 2)
Defecit clean (2") + Power jerk up to 205
10/5/15
Box Squat (12") up to 300 X 3
Snatch up to 180 X 1 (missed 185)
9/28/15-10/2/15
Deload work
9/25/15
Seated Overhead press with 65lbs + purple bands 8 X 3 reps
GPP
9/24/15
Sumo Deadlift with 190lbs plus purple band under feet 7 sets of 3 EMOM
Clean from blocks/knee + power jerk EMOM X 10:00 (135 to 215lbs, missed 230lbs)
9/23/15
Sled drag X 15:00
Atlas stone work
GPP work
9/22/15
Floor Press/from pins up to 235 X 3 (250 X 1)
Power Snatch from blocks/knees EMOM X 10:00 (135 to 180lbs missed 185)
9/21/15
Overhead squat up to 205lbs X 3
GPP work
9/18/15
Seated Shoulder press with 95lbs + purple bands 8 X 3 reps
GPP work
9/17/15
Sumo DL with 185lb + purple band under feet 7 X 2 reps
Clean from blocks + power jerk EMOM X 10:00 from 135 to 225lbs
9/16/15
Drag Sled X 10:00
GPP work
9/15/15
Floor/pin bench press up to 245lbs X 3
Power snatch from blocks EMOM X 10:00 (135 to 180lbs)
9/14/15
Overhead Squats X 3 up to 200lbs
GPP work
9/12/15
Behind neck push press X 3 X 8 sets
GPP work
9/11/15
Sumo Deadlift with 175 + red band under feet 7 sets of 2
Power clean and Power Jerk EMOM X 10:00 (135 to 200lbs)
9/9/15
Sled drag X 10:00
Box Jumps
Depth jumps
GPP work
9/8/15
Floor/pin bench press up to 240 X 3
Power Snatch from blocks at knee EMOM from 135lbs to 170lbs - 10:00
9/7/15
Overhead squat up to 195lbs X 3
GPP work
9/4/15
Deload - played with snatch and C & J from floor
9/2/15
Deload - played with snatch and C & J from blocks
8/28/15
Bench Press with 125lbs + green band tension 8 sets of 3
8/27/15
Back squat with 190lbs + green bands 10 sets of 2 EMOM
No/no clean + FS + Pause jerk EMOM X 10:00 (135lbs to 185lbs)
8/26/15
Sled drag forward X 10:00 with extra 45lbs
Back extensions
box jumps
depth jumps
8/25/15
Overhead Press X 3 up to 150lbs
No/no snatch from blocks at knee EMOM X 10:00 (135lbs X 170lbs)
Mobility
8/24/15
Deadlift X 3 up to 250lbs
Accessory work
Mobility
8/20/15
GPP work
Back Squat speed work: 10 sets of 2 with 185lb with green band tension
Flat Bench speed work: 8 sets of 3 with 115lbs with green band tension
No feet/no hook clean with a pause at knee with pause jerk EMOM (135lbs to 195lbs)
8/19/15
Drag empty sled X 10:00 (forward)
GPP circuit
mobility
8/18/15
Strict shoulder press X 3 up to 145lbs
Hang snatch from below knee/no hand/no feet up to 170 X 1
8/17/15
Clean Deadlift X 3 up to 245
GPP circuit
8/10/15
Snatch balance up to 175lb X 1
GPP circuit
8/6/15
Back squat up to 335 X 1 (normal/no pause)
GPP circuit
8/5/15
Front squat up to 275 X 1 (narrow/pause)
C & J EMOM from 135lb to 220lb (no hands/no feet/pause jerk)
8/4/15
Back squat up to 300 X 1 (narrow/pause)
8/3/15
Warm-up
Front squat up to 275 X 1 (narrow / pause)
Snatch EMOM X 10:00 (no hands/no feet) from 135lb to 170lb
Mobility
7/31/15
Warm-up / cardio X 10:00
Back Squat up to 295 X 1 (narrow / pause)
7/29/15
Back Squat up to 295 X 1 (narrow / pause)
Front squat up to 270 X 1 (narrow / pause)
C & J EMOM X 1 X 10:00 with 135lbs to 185lbs (no / no / pause jerk)
7/28/15
Warm-up / cardio X 10:00
Front Squat up to 270 X 1 (narrow / pause)
Chest X 6 sets / biceps X 6 sets
7/27/15
Warm-up / cardio X 15:00
Back squat up to 295lbs X 1 (narrow / pause)
Snatch EMOM X 10:00 X 1 rep (no hands / no feet) from 135lbs to 150lbs
Mobility
7/24/15
Warm-up / cardio X 10:00
Front Squat up to 265lbs X 1 (pause / narrow)
7/23/15
Warm-up / cardio X 10:00
Back squat up to 290lbs X 1 (narrow/pause)
No feet / no hands clean + dip pause jerk X 1 EMOM 10:00 (190lbs)
Mobility
7/22/15
Warm-up / cardio X 10:00
Front Squat up to 265lbs X 1 (pause / narrow)
Back X 5 sets / Triceps X 5 sets
7/21/15
Warm-up/cardio X 10:00
Back Squat up to 290 X 1 (narrow / pause)
Chest X 6 sets / Biceps X 6 sets
mobility
7/20/15
Warm-up / Cardio X 10:00
Front Squat up to 265lbs X 1 (narrow / pause)
Snatch EMOM 10:00 (no/no/145 X 1)
Mobility
7/13/15
Back Squat EMOM 12:00 X 2 reps (225lbs)
7/10/15
Front Squat up to 260 X 1 (narrow/pause)
Snatch EMOM 12:00 X 2 reps each minute with 135lbs
7/9/15
Back Squat up to 285 X 1 (narrow/pause)
C & J EMOM 10:00 (85kg)
Mobility
7/8/15
Back Squat up to 285lbs X 1 (narrow / pause)
Front squat up to 260lbs X 1 (narrow / pause)
Row / Bodybuilding work X 15:00
Mobility
7/7/15
Run X 1.5 miles
7/6/15
Front Squat up to 260lbs X 1 (narrow/pause)
Snatch EMOM 10:00 (no feet / no hook / 135lbs)
7/5/15
Row X 10:00
7/3/15
Back Squat up to 280lbs X 1 (narrow / pause)
Burpees X 60
7/2/15
Front Squat up to 255lbs X 1 (pause / narrow)
Clean EMOM 10:00 185lbs X 1
Run X 1 mile in 9:00 (easy)
Mobility
7/1/15
Back Squat up to 280lbs X 1 (pause / narrow)
Back / Triceps X 6 sets each
Bike X 10:00
6/30/15
Run X 10:00
Front Squat up to 255lbs X 1 (pause / narrow)
Bodybuilding workout
Mobility
6/29/15
Warm-up
Back Squat up to 280lbs X 1 (narrow / pause)
No feet/no hook Snatch EMOM with 135lbs 10:00
Run X 1:00 / Burpees X 1:00 / 6 rounds
Mobility
6/26/15
Row X 8:00
Front Squat up to 250lbs X 1 (narrow / pause)
Machine Circuit
6/25/15
on the minute:
3 burpees (30 reps)
Clean and jerk (15 reps)
Back Squat up to 275lbs X 1 (narrow / pause)
6/24/15
Front Squat up to 250lbs X 1 (narrow / pause)
Run X 3:00
Burpees X 12
Back / triceps X 6 sets each
Burpees X 12
Row X 500m
mobility
6/23/15
Back Squat up to 275lbs (narrow stance / pause)
Row X 500 / Burpees X 9 / 4 rounds
Chest / Biceps X 6 sets
Mobility
6/22/15
Front Squat up to 250lbs x 1 (narrow stance / pause)
Snatch EMOM X 1 X 10:00
Mobility
6/19/15
Machine Circuit
6/18/15
Run / Burpees X 10:00
Mobility
6/17/15
Row X 10:00
Burpees X 17
Mobility
6/16/15
Back / Triceps x 6 sets each
Row X 10:00
Burpees X 13
Mobility
6/15/15
Chest / Biceps X 6 sets each
Mobility
Row X 10:00
Burpees x 12
6/12/15
Bodybuilding machine circuit
6/10/15
Narrow stance pause backsquat up to 275lbs X 1
Back / Triceps X 6 sets of 8-12 reps
6/9/15
Front Squat up to 113kg X 1
Chest / Biceps X 6 sets each X 8-12 reps
Run X 5:00
Mobility
6/8/15
Back Squat up to 250lbs (113kg) X 1
snatch EMOM with 95lbs X 10:00
6/7/15
Masters Pan American Championships
Snatch - 80kg, 88kg, 93kg
C & J - 105kg, 110kg, 118kg (made clean / missed jerk)
203kg Total
*PR Competition snatch
*PR Total
6/5/15
Snatch up to 80 kg X 1
C & J up to 90kg X 1
Mobility
6/3/15
Snatch up to 80 kg X 1
C & J up to 90kg X 1
Mobility
6/1/15
Mobility
Snatch up to 85kg X 1
C & J up to 105kg X 1
Mobility
5/29/15
Mobility
Snatch up to 85kg X 1 (no misses)
C & J up to 100kg X 1 (no misses)
Row X 500m (2:10)
Rest X :45
5 rounds
Mobility
5/27/15
Snatch up to 185lbs (84kg) X 1
C & J up to 195lbs (88kg) X 1
Mobility
5/26/15
Mobility
Snatch up to 85kg X 1 (missed the first try at 85)
C & J up to 110kg X 1
Row X 10:00 (2245m)
Mobility
5/22/15
Mobility
Snatch up to 85kg (no misses)
Clean up to 100kg (knee)
Mobility
5/20/15
Snatch EMOM X 10:00 - 70 X 1, 75 X 1, 80 X 4, 85 X 3, 90 X 1
C & J up to 90kg X 1 (knee)
Mobility
5/19/15
Row X 2:00
Rest X 1:00
455m, 463m, 467m, 467m
5/18/15
Ankle Mobility work
Snatch EMOM X 10:00 70kg x 3, 75 x 1, 80 x 3, 85 X 1, 90 x 1 (miss)
C & J EMOM X 10:00 70 x 1, 75 x 1, 80 x 3, 85 x 1, 90 x 1, 95 x 1, 100 x 1
Front Squat up to 130kg X 1
Hamstring mobility
5/16/15
Mock Meet at Old School WL
Snatches - 80, 87, 93 (missed 100 twice)
C & J - 100, 110, 117 (missed clean on 117, then make clean and jerk)
Mobility
5/14/15
Snatch EMOM X 10:00 70 to 85 (2 misses)
Clean EMOM X 10:00 90 to 100 (1 miss) knee/couldn't jerk
Back Squat up to 120kg X 1
Mobility
5/13/15
Row X 10:00
5/11/15
Snatch EMOM X 10:00 70kg X 4, 75kg X 3, 80kg X 2, 85kg X 1 (no misses)
C & J up to 100kg X 1
Front Squat up to 112kg X 1
Row X 500m
Rest 1:00
2:10, 2:10, 2:10
Mobiltiy
Food Poisoning
5/5/15
Snatch up to 85kg X 1 X 5 sets (hit 2)
C & J up to 110 X 1 X 2 sets
Front Squat up to 140kg X 1
4/30/15
Snatch up to 77kg X 1 X 3 sets
C & J up to 95kg X 1 X 2 sets
4/27/15
Snatch up to 85kg then back down then back up to 90kg
C & J up to 95kg X 1 X 3 sets
Front Squat up to 135kg X 1
Run X 400m (1:50)
Rest X 1:50
4 Rounds
Mobility
4/24/15
Row X 10:00 (2200m)
No feet/no hook snatch up to 60kg X 1 X 3 sets
No/no clean and jerk up to 85kg X 1
Front Squat up to 85kg X 1
Mobility
4/22/15
Snatch up to 115lbs X 1 X 5 sets
C & J up to 155lbs X 1 X 3 sets
4/21/15
Run X 400m in 1:50
Rest X 1:50
4 Rounds
Snatch to 95lbs X 1 X 7 sets
C & J up to 135lbs X 1 X 5 sets
Back Squat up to 185lbs X 1 X 3 sets
Mobility
4/17/15
Snatch up to 185lbs X 1 ( missed 205 3 times)
C & J up to 250lbs X 1 (missed 260)
Front Squat up to 275lbs X 1 (missed 320)
4/16/15
Run X 400m @ 1:50
Rest X 1:50
3 rounds
4/15/15
Snatch up to 175lbs X 1 X 3 sets
C & J up to 205lbs X 1 X 3 sets
Back Squat up to 285lbs X 1
4/13/15
Snatch up to 200lbs (91kg) X 1
Clean and Jerk up to 205lbs (93kg) X 1 X 3 sets
Front squat up to 250lbs X 1 (113kg)
4/10/15
Snatch up to 97kg X 1 PR*** (missed 100kg)
C & J up to 110kg X 1 (easy)
Front Squat up to 143kg X 1
Row X 10:00 (2100m)
4/8/15
"no feet"snatch up to 185lbs X 1
Clean EMOM X 10:00 ascending bar 185lbs to 225lbs
Split Jerk up to 270lbs X 1
4/6/15
"no feet" snatch up to 80 kg X 1
alternate No feet snatch / Snatch 10:00 EMOM with 70kg
C & J up to 95kg X 1
Back Squat up to 157kg X 1 (345lbs)
Run X 400m (1:50), Rest X 1:50 X 2
4/3/15
C & J up to 110kg (242lbs) X 1
Front Squat up to 140kg (310lbs ) X 1
4/2/15
Snatch up to 91kg (200lbs) X 1
Row X 10:00 (2000m)
4/1/15
Snatch technical work
C & J X 1 every minute X 10:00 (85kg up to 101kg)
Jerk up to 110kg X 1 ( missed 123kg twice)
3/31/15
Run X 1.5 mile in 13:00
Chest bump snatch high pull + no feet snatch + snatch up to 75kg
Snatch X 1 with 75kg X 3 sets
Mobility
3/29/15
No feet snatch + snatch up to 165 lbs
No feet snatch on minute with 155 X 5:00 then snatch X 5:00
C & J up to 205lbs X 1
Back Squat up to 340lbs X 3
3/27/15
Snatch up to 70kg
C & J up to 90kg
Back squat X 1 up to 90kg
3/26/15
Run X 1.5 miles
3/24/15
Bear Complex with 135lbs
-clean
-thruster
-backsquat
-thruster
X 5 reps X 4 sets
3/20/15
Snatch up to 190lbs X 1
Clean and Jerk up to 235lbs X 1
Front Squat up to 305 X 1
3/19/15
Snatch Technical work with 95lb
3/18/15
Snatch Technical work up to 135lbs X 2
Clean on the minute X 10:00 - started with 185lbs and finished with 250lbs + Jerk
Split Jerk up to 265lb X 1
3/17/15
Snatch Technical work up to 185lbs
3/16/15
Snatch technical work up to 175lbs X 1
Snatch X 1 every minute X10:00 (up to 185lbs)
Clean and jerk up to 205lbs
Back Squat up to 335lbs X 3
Jog X 2:00 / Run X 10:00 / Jog X 2:00
Mobility
3/11/15
3 position clean with 210lbs X 3 sets
Front squat X 3 up to 300lbs
3/10/15
Warm-up
High hang snatch + 2 overhead squat with 165lbs X 3 sets
Power Jerk X 3 with 235lbs
3/9/15
Jog X 2:00 / Run X 9:00 / Jog X 2:00
3 Position Snatch with 165lbs X 5 sets
Power Clean X 2 with 225lbs (235lbs X 1)
Split Jerk X 3 with 240lbs
Back Squat X 5 with 240lbs
Mobility
3/6/15
Jog X 2:00 / Run X 8:00 / Jog X 2:00
Snatch up to 135lbs X 1
C & J up to 185lbs X 1
Back Squat up to 185lbs X 1
3/4/15
Snatch up to 115lbs X 1
C & J up to 155lbs X 1
3/2/15
Jog X 2:00 / Run X 8:00 / Jog X 2:00
Snatch up to 95lbs X 1
C & J up to 135lbs X 1
Front Squat up to 185lbs X 1
2/27/15
Snatch up to 207lbs X 1
Clean and Jerk up to 250lbs X 1
Back Squat up to 325 X 5
Jog X 2:00 / Run X 7:00 / Jog X 2:00
Mobility
2/25/15
Warm-up
High hang Snatch + 2 overhead squats with 160lbs X 3 sets
3 Position clean with 205lbs X 3 sets
Front squat X 3 up to 285lbs
Push Jerk X 3 up to 235lbs
Mobility
2/24/15
jog X 2:00/run X 6:00/jog X 2:00
2/23/15
Warm-up
3 position snatch with 160 X 5 sets
Power Clean X 2 with 230lbs X 2 sets (missed one rep)
Split Jerk X 2 up to 235lbs
Back squat X 5 up to 235lbs
Mobility
2/21/15
Row X 2165m
Easy X 2:00/Harder X 6:00/Easy X 2:00
2/19/15
Warm-up
Snatch up to 200lbs X 1
C & J up to 245 X 1
Back Squat up to 320 X 5(PR***)
2/18/15
High hang snatch + 2 overhead squats with 155lbs X 3 Sets
3 Position Clean with 200lbs X 4 sets
Front Squat X 3 with 275lbs
Push Jerk X 3 with 225lbs
2/17/15
Snatch work up to 95lbs
C & J work up to 135lbs
2/16/15
Warm-up
3 Position Snatch with 155 X 5 sets
Power Clean X 2 with 225
Split jerk X 2 with 230
Back Squat X 5 with 225
Jog X 2:00 / Run X 6:00 / Jog X 2:00
Mobility
2/13/15
C & J up to 235 X 1
Back Squat up to 275 X 5
Mobility
2/12/15
Warm-up
Snatch up to 190 X 1 (missed 195, 200, 205)
Power Jerk X 2 with 225 (missed 3rd rep)
Jog X 2:00 / Run X 5:00 / Jog X 2:00
2/11/15
Warm-up
High hang snatch + 2 OHS with 160 X 3 sets
3 Position Clean with 195 X 3 sets
Front squat up to 265 X 3
2/10/15
Warm-up
Run X 9:00
3 Position Snatch with 150 X 5 sets
Power Clean X 2 up to 210
Split Jerk X 2 up to 210
Back squat X 5 with 210
2/2/15
Run X 12:00 (easy 4, hard 4, easy 4)
Snatch work with 95lbs
Front squat work with 135lbs
Deload Week
1/30/15
Warm-up
Clean and Jerk up to 255lbs X 1 (PR)
Clean and Jerk double with 215
Back Squat X 5 with 315lbs (PR)
1/29/15
Warm-up
Snatch up to 185lbs X 1 (missed 195 twice)
Snatch X 2 with 155lbs
Run X 3:00
1/28/15
Warm-up
3 position clean with 190lbs X 5 sets
Front Squat X 3 with 255lbs X 3 sets
1/27/15
Warm-up/Snatch technical work
High hang snatch plus two overhead squats with 155lbs X 3 sets
Power Jerk X 3 with 220lbs X 2 sets
Mobility
1/26/15
Warm-up/snatch technical work
3 Position snatch with 145lbs X 5 sets
Power Clean X 2 with 220lbs X 3 sets
Split Jerk X 2 with 225lbs X 2 sets
Back squat X 5 with 225 X 2 sets
Run X 3:00
1/23/15
Snatch up to 195lbs X 1, double with 165lbs
C & J up to 252lbs X 1
Back Squat with 305lbs X 5
Mobility
1/21/15
High Hang Snatch + 2 OHS with 150lbs X 3 sets
3 Position Clean with 185 X 5 sets
Front Squat X 3 up to 245lbs
Power Jerk X 3 up to 215lbs
1/20/15
Warm-up
3 Position Snatch with 140lbs X 5 sets
Power clean X 2 up to 205lbs
Split jerk X 2 up to 220lbs
Back squat X 5 up to 220lbs
Run X 1.5 miles
1/16/15
Warmup
Clean and Jerk up to 235 X 1, double with 200
Back Squat up to 300 X 5
1/15/15
Warm-up
Snatch up to 185lbs X 1 (missed 195 - 3 times)
Snatch double with 155
Accessory work
Mobility work
1/14/15
Warm-up
Front squat X 3 with 235lbs X 3 sets
Power Jerk X 3 with 210lbs X 3 sets
Accessory work
Mobility
1/13/15
Warm-up
High hang snatch + 2 OHS with 160lbs X 3 sets
3 Position Clean with 180lbs X 7 sets
Accessory work
Mobility
1/12/15
Warm-up
3 position Snatch with 135lbs X 7 sets
Power clean X 2 with 215lbs X 3 sets (missed one rep)
Split jerk X 2 with 215lbs X 3 sets
Back squat X 5 with 225lbs X 2 sets
Accessory work
Mobility
1/6/15
Snatch to 135 X 1
Front Squat to 185 X 1
1/2/15
Warm-up
Snatch up to 200lbs X 1, Drop set with 170 X 2
C & J up to 245 X 1, Drop set with 205 X 2
Back squat up to 290 X 5, drop set with 260 X 5
Accessory work
12/31/14
Warm-up
High Hang snatch with 155lbs + 2 OHS X 3 sets
2 Position clean with 170lbs X 6 sets
Front squat with 225lbs X 3 X 3 sets
Power Jerk with 205 X 3 X 2 sets
Accessory work
Mobility
12/29/14
Warm-up
3 Position Snatch with 130lbs X 6 sets
Power Clean X 2 with 210lbs X 3 sets
Split Jerk X 2 with 210lbs X 3 sets
Back Squat X 5 with 215lbs X 3 sets
Accessory work
12/26/14
Warm-up
Snatch up to 195lbs X 1 / Drop set with 165lbs X 2
C & J up to 240lbs X 1 / Drop set with 205 X 2
Back squat up to 285 X 5 / Drop set with 255 X 5
Accessory work
Mobility
12/24/14
High hang snatch + 2 OHS with 155lbs X 3 sets
3 Position Clean with 170lbs X 5 sets
Front Squat up to 220lbs X 3 X 3 sets
Power Jerk with 200lbs X 3 X 2 sets
Accessory work
12/22/14
3 Position Snatch up to 125lbs X 1 X 5 sets
Power Clean with 205lbs X 2 X 3 sets
Split Jerk with 205lbs X 2 X 3 sets
Back Squat with 210 X 5 X 3 sets
Accessory work
Mobility
12/20/14
Back squat up to 280 X 5
drop set with 250 X 5
accessory work
Mobility
12/19/14
Warm-up
Snatch up to 185lbs X 1
Drop set with 160lbs X 2
C & J up to 235 X 1
Drop set with 200lbs X 2
Accessory work
12/17/14
High hang snatch + 2 OHS with 150lbs X 3 sets
3 Position clean with165 X 5 sets
Front squat with 215lbs X 3 X 3 sets
Power Jerk with 195 X 3 X 2 sets
Accessory work
12/15/14
3 position snatch with 120 X 1 X 5 sets
Power clean X 2 with 200lbs X 3 sets
Split Jerk X 2 with 200lbs X 3 sets
Back squat X 5 with 205lbs X 2 sets
Accessory work
12/11/14
Snatch from blocks up to 135lbs
Clean and Jerk from blocks up to 135lbs
Bench Press up to 185lbs X 3
Mobility
12/8/14
Warm-up
Snatch up to 135lbs X 1
C & J up to 135lbs X 1
Back Squat up to 225lbs X 1
Bodybuilding Workout
12/5/14
Back squat up to 275lbs X 5
Drop set with 250lbs X 5
Accessory work
Mobility
12/4/14
warm-up
Snatch up to 190lbs X 1, 160lbs X 2 X 2 sets
Clean and Jerk up to 230lbs X 1, 195lbs X 2 X 2 sets
Mobility
12/3/14
Warm-up
3 position clean with 160lbs X 10 sets
Front squat with 210lbs X 3 X 5 sets
Accessory work
12/2/14
Warm-up
High hang snatch + 2 overhead squats with 115lbs X 5 sets
Push jerk with 190lbs X 3 X 5 sets
Accessory work
Mobility
12/1/14
3 Position Snatch at 110lbs X 1 X 5 sets
Power Clean 195lbs X 2 X 3 sets
Split Jerk at 195lbs X 2 X 3 sets
Back squat 210lbs X 5 X 3 sets
Accessory work
11/28/14
Clean and Jerk up to 225lbs X 1
Accessory work
11/27/14
Snatch up to 175lbs X 1
Drop sets with 140lbs X 2 X 3 sets
11/26/14
Hang snatch + 2 Overhead squats with 110lbs X 5 sets
3 position clean with 155lbs X 10 sets
Front Squat up to 205 X 3 X 5 sets
Push Jerk up to 185 X 3 X 5 sets
11/24/14
Split Jerk at 190lbs X 2 X 5 sets
Back squat 205lbs X 5 X 5 sets
Accessory work
11/23/14 on Cal Stength Program
3 Position Snatch at 110lbs X 1 X 10 sets
Power Clean X 2 X 5 sets with 190lbs
Deload Week
11/17/14
3 Position Snatch at 105lbs X 1 X 10 sets
Power Clean 185lbs X 2 X 5 sets
11/15/14
Snatch and Clean technical work
Front squat: hold in bottom for 3 seconds/top for 10 seconds up to 270 X 1
11/13/14
Clean and Jerk up to 225lbs X 1
11/11/14
Snatch up to 135lbs X 1
C & J up to 205lbs X 1
Back Squat up to 225 X 2
Bodybuilding workout
11/10/14
Clean technical work
Snatch up to 180lbs X 1
Deadlift up to 255 X 5
Bodybuilding workout
11/7/14
Snatch and C & J technical work
Front squat: hold in bottom for 5 seconds/top for 12 seconds up to 265 X 1
Drop sets with 225,225
bodybuilding workout
11/5/14
Snatch up to 135lbs X 1
Clean and Jerk up to 220lbs X 1
Bodybuilding workout
11/3/14
Snatch up to 180lbs X 1 (two stupid misses!!)
Clean technical work up to 180 X 1
Deadlift up to 250lbs X 5 then drop sets with 225, 225
11/2/14
Snatch up to 155 X 1
Clean and Jerk up to 215 X 1
Front Squat: hold in bottom for 5 seconds/top for 12 seconds up to 260 X 1
10/27/14
Snatch up to 175lbs X 1
Deadlift up to 245lbs X 5
Clean technical work
Bodybuilding workout
10/24/14
Snatch up to 185lbs X 1
Clean and Jerk up to 225lbs X 1
Bodybuilding workout
10/22/14
Snatch up to 175lbs X
C & J up to 185lbs X 1
calisthenics
10/20/14
Snatch technique work
Clean technique work
Deadlift deload work
Bodybuilding workout
10/17/14
Clean and Jerk up to 210lbs X 1 (medium weight)
Front Squat: hold in bottom for 7 seconds/top for 15 up to 255 X 1
10/15/14
Clean technical work up to 155lbs
Bodybuilding workout
10/14/14
Snatch up to 165lbs X 1
Clean technical work
Deadlift up to 240 X 5 then drop sets with 225, 185
Dips
Mobility
10/9/14
Snatch up to 135lbs X 1
Clean and Jerk up to 210 X 1
Front Squat: hold in bottom for 7 seconds/top for 15 up to 255 X 1
Drop sets with 230,185
Bodybuilding workout
10/8/14
Light calisthenic work
10/7/14
light C & J work
Bodybuilding workout
10/6/14
Snatch up to 160lb X 1
Deadlift up to 230 X 5
Bodybuilding Workout
10/2/14
Snatch up to 175 X 1
C & J up to 205 X 1
Front Squat: hold in bottom for 7 seconds/top for 15 up to 250 X 1
Drop sets with 235, 225, 215
Mobility
10/1/14
Light bar work
Bodybuilding workout
Mobility
9/30/14
Light bar work
Bodybuilding workout
9/29/14
Snatch up to 155 X 1
Deadlift up to 225 X 5
Bodybuilding Workout
9/21-9/27
Light calisthenic work
9/17/14
Snatch up to 165 lbs X 1
C & J up to 195 X1
bodybuilding workout
9/15/14
Snatch and Clean up to 165lbs X 1
Deadlift 315lbs X 1 (first deadlift in about 2 years, felt HEAVY!)
Bodybuilding workout
Deload Week
9/5/14
Clean and Jerk up to 225lbs X 1
Back Squat up to 305 X 5
Bodybuilding workout
Mobility
9/3/14
Clean 210lbs X 1 every minute X 10:00
9/1/14
Snatch up to 190 X 1 then every minute X 10:00 (1 miss again!!)
Front Squat X 2 + 1 Jerk up to 255
Mobility
8/28/14
Clean and Jerk up to 215 X 1 (cleaned 225lbs but almost blacked out, so no jerk)
Back Squat up to 300 X 5
8/26/14
Clean 205 X 1 every minute X 10:00
Bodybuilding Workout
Mobility
8/24/14
Warm-up with clean and snatch
Snatch 190lbs X 1 every minute X 10:00 (1 miss)
Front Squat X 2 + 1 Jerk up to 250lbs
Bodybuilding workout
Mobility
8/21/14
Clean and Jerk up to 135 X 1
Clean 120 lbs X 1 every minute X 10:00
Back squat 175 lbs X 5 X 3 sets
8/18/14
Front squat X 2 + 1 jerk up to 145lbs
Snatch 115 X 1 every minute X 10:00
8/14/14
Warm-up with snatch balance, clean and jerk
Clean and Jerk up to 225lbs (102kg) X 1
Back squat up to 295lbs X 5
Bodybuilding workout
Mobility
8/12/14
Clean up to 91kg (200lbs) then X 1 every minute X 10:00
Bodybuilding workout
8/11/14
Snatch up to 205lbs (93kg) X 1 (missed 100 kg twice)
Snatch 185 X 1 on minute for 10:00
Front Squat X 2 + 1 jerk up to 245lbs (111 kg)
8/8/14
warm-up with clean work
Back Squat up to 290lbs X 5
bodybuilding workout
Mobility
8/6/14
Clean and Jerk up to 100kg (220lbs) X 1
Clean 91kg (200lbs) X 1 every minute X 10:00 (1 miss)
Bodybuilding workout
8/4/14
warmup with clean work
Snatch up to 82 kg then X 1 every minute X 10:00
Front Squat X 2 + jerk up to 110 kg
Bodybuilding workout
Mobility
8/1/14
Clean and Jerk up to 120 X 1
Back Squat up to 175 X 5
7/29/14
Clean 120lbs X 1 on minute X 10:00
Front Squat + Jerk 145 X 1 X 5 sets
Bodybuilding workout
7/28/14
Snatch 105 X 1 on the minute X 10:00
Bodybuilding workout
7/25/14
Clean work up to 195 lbs then clean it on minute for 10:00
Back squat up to 285 X 5
Bodybuilding workout
7/21/14
Snatch 175lbs X 1 every minute X 10:00
Front squat + Jerk X 1 up to 235lbs
7/18/14
Warm up with clean work
Back squat up to 280 X 5
Bodybuilding work
7/17/14
Snatch up to 135 X 1
Clean and Jerk up to 210 X 1
Bodybuilding work
Mobility
7/16/14
Clean work up to 190 lbs then clean it on minute for 10:00
Bodybuilding work with snatch work
Mobility
7/14/14
Warm-up with clean work
Snatch 170lbs X 1 every minute X 10:00
Front squat + Jerk X 1 up to 230lbs
Mobility
7/11/14
Snatch and Clean work for warm-up
Back squat to 275 X 5
Mobility
7/10/14
Clean and jerk up to 205 X 1
Snatch 135 X 1 (multiple sets)
7/8/14
Warm-up with clean work
Clean up to 185lbs then on minute X 10:00
Snatch technique work
Mobility
7/6/14
Warm-up with much needed clean work (and snatch work)
Snatch 165lbs X 1 every minute X 10:00 (one knee touch)
Front Squat + Jerk up to 225lbs X 1
Mobility
Took one week off just for the heck of it
6/28/14
The Bacon Beatdown O-lift Competition in Daytona, FL
Snatch - 85kg (187lbs), 90 kg (198lbs), 97 (213lbs) miss
C & J - 100kg (220lbs) miss, 100kg (220lbs), 110kg (242lbs)
Total - 200kg (440lbs)
Competition snatch PR, Competition total PR, Stupid C & J miss!
6/27/14
Snatch to 135 X 1
C & J up to 135 X 1
6/25/14
Snatch up to 160 X 1
C & J up to 190 X 1
6/24/14
Snatch up to 170 X 1
C & J up to 205 X 1
6/22/14
Snatch up to 190 X 1
C & J up to 225 X 1
6/19/14
Deload
Snatch up to 135 X 1
C & J up to 185 X 1
6/18/14
Deload
Snatch up to 135 X 1 (multiple reps)
C & J up to 135 X 1 (multiple reps)
6/16/14
Deload
Snatch up to 135 X 1
C & J up to 185 X 1
6/11/14
C & J up to 235lbs X 1(felt like 400lbs)
6/9/14
Snatch up to 212lbs (96kg) X 1
Back Squat up to 360lbs (163kg) X 1
6/6/14
Snatch up to 135 X 1
C & J up to 135 X 1
Back squat up to 255 plus 86lbs of chain at top X 5
6/5/14
Snatch up to 185 X 1
C & J up to 230 X 1
6/4/14
Clean up to 225 X 3
Jerk up to 230 X 3 (no jerk blocks, just lowered to shoulders)
6/2/14
Snatch up to 190 X 3 (200 X 2)
Back squat up to 310 X 5
5/30/14
Snatch up to 135lbs X 1
C & J up to 185 X 1
Back squat with chains attached by bands (86lbs of chain) up to 225lbs (311lbs total) X 5
Back squat 275lbs X 5 X 2 sets
5/29/14
Snatch up to 185lbs X 1 (around 90%)
C & J up to 225lbs X 1 (around 90%)
5/28/14
Clean up to 215lbs X 3 (225 X 2)
Jerk up to 225 X 3 (no jerk blocks, just lowered to shoulders)
Glute-ham raises X 5 + back extensions X 5 (3 sets)
Mobility
5/26/14
Snatch up to 170lbs X 3 (first time for triples... thus PRd)
Back squat up to 305lbs X 5 (PR)
Kettlebell Swings X 10 X 3 sets
5/23/14
deload week
Snatch up to 185 X 1
C & J up to 205 X 1
Back Squat up to 225 X 1
5/20/14
deload week
Snatch up to 135 lbs X 1
C & J up to 155 X 1
Played with Back squatting with chains
5/15/14
Snatch up to 175 X 1 (missed 185 and 190 several times)
C & J up to 235 X 1
Pause Back Squat up to 320 X 1
5/13/14
Snatch work warm-up
Clean from blocks X 2 + 1jerk up to 215
Clean high pull with 200lbs X 5 X 3 sets
Good mornings
Mobility
5/12/14
Snatch from blocks above knee up to 190 X 2
Snatch pull to chest bump with 150 X 5 (3 sets)
Back squat up to 275 X 2
Back Extensions X 2 sets
Mobility
5/9/14
Snatch up to 185lbs X 1
C & J up to 225lbs X 1
Pause back squat up to 315lbs X 1
5/7/14
Clean from blocks above knee X 2 + Jerk up to 230lbs
Clean high pull X 5 with 195lbs (3 rounds)
5/6/14
Snatch from block above knee up to 185 X 2 (190 X 1)
Snatch pull to chest bump 145 X 5 X 3 sets
Back squat up to 265 X 1
5/2/14
Snatch up to 200lbs X 1
C & J up to 245lbs X 1
Pausing Back Squat up to 300lbs X 1
4/30/14
Clean double plus one jerk from blocks at knee up to 225 lbs
Clean high pull 185 lbs X 5 (3 rounds)
Mobility
4/29/14
After a back injury/back at it
Snatch from block at knee up to 165 X 2
Snatch Pull and Chest bump up to 135 X 5 (3 rounds)
Back squat light up to 225 X 2
Mobility
4/18/14
Snatch from blocks at knee up to 175 X 2 (180 X 1)
Snatch pull from floor up to 185 lbs X 5
Jerk behind neck plus front up to 225 X 1
Abs
Mobility
4/17/14 (deload week)
First time in my life to work from blocks
Snatch above knee up to 155 lbs X 1
Clean above knee up to 185 X 1
4/15/14 (deload week)
Snatch pull + snatch up to 115lbs X 1
Clean pull + clean and jerk up to 175lbs X 1
Clean pull X 3 concentration on body/bar contact
Back Squat up to 175lbs X 1 with pause at bottom
4/11/14
Snatch up to 200 (91kg) X 1
Pause Back Squat up to 310 X 1
Pause Back Squat 235 X 1 on minute X 10:00
Mobility
4/9/14
Power clean + above knee hang C & J up to 215 X 1
C & J 190 X 1 every minute X 10:00
Snatch RDL to mid shin and hold for 3 count (145) X 5
Body rows X 6
Reverse hypers X 10
2 rounds
4/7/14
Power snatch plus hang snatch above knee up to 160 X 1
Snatch 165 X 1 every minute X 10:00 (one miss)
Behind neck press X 5
Glute ham raises X 6
GHD sit-ups to parallel (hold for 3 count) X 6
3 rounds
Mobility work
4/5/14
Snatch up to 80% (160) X 1
C & J up to 80% (190) X 1
Pause Back squat up to 305 X 1 (no knee sleeves)
Pause BS 230 on minute X 10:00
4/1/14
Power clean + C & J up to 210 X 1
C & J 185 X 1 on minute X 10:00 (no misses)
Snatch RDL to mid shin with pause X 5
Body rows X 5
Reverse hypers X 5
3 Rounds
3/31/14
Power snatch plus hang snatch above knee up to 155 X 1
Snatch 160 X 1 every minute X 10:00 (no misses)
Snatch Sotts press X 5
Glute ham raises X 5
GHD sit-ups to parallel (hold for 3 count) X 5
3 rounds
Mobility work
*After being absent for a little while from posting my workouts I will start trying again more regularly.
10/19-10/31
Back injury and hamstring injury
Snatch with light weight
C & J with light weight
10/18/13
Light snatch work
10/16/13
Warm-up - Snatch work/mobility
Snatch up to 185 X 1
C & J up to 205 X 1
Mobility
10/14/13
Warm-up - Snatch work/mobility
Snatch - 95 X 1, 115 X 1, 135 X 1, 155 X 1, 175 X 1, 185 X 1, 190 X 1, 195(m), 195 X 1
C & J - 135 X 1, 185 X 1, 215 X 1, 235 X 1
Mobility
10/11/13
Warm-up - Snatch work/walk X 30:00/mobility
Snatch up to 185 lbs (feeling awful)
C & J up to 235 lbs
10/10/13
*Snatch is suddenly a mess, so I worked on technique up to 135 lbs
10/9/13
Warm-up - Snatch work / mobility
Snatch up to 165 lbs (3 sets)
C & J up to 205 lbs (3 sets)
One and quarter front squats - up to 275 lbs X 1 (PR)
Mobility
10/7/13
Warm-up
Snatch up to 175lbs X 3 sets
C & J up to 215lbs X 3 sets
Mobility
10/4/13
Warm-up - mobility / snatch work
Snatch up to 175 lbs X 1
C & J up to 195 lbs X 1
10/02/13
Warm-up - Snatch work / mobility
Snatch up to 155 X 1
C & J up to 175 X 1
One and Quarter Front Squats up to 195 X 1
9/30/13
Warm-up - mobility/snatch work
Snatch up to 135 lbs
Clean and Jerk up to 165 lbs
9/26/13
Max out... Thursday
Warm-up - snatch work
Snatch up to 185 lbs
Clean and Jerk up to 245 lbs
Felt very beat up, but went as heavy as I could
9/25/13
Warm-up - Snatch work
Snatch deadlift + snatch from mid shin - up to 190 lbs (missed at 200 lbs)
Clean deadlift + clean from mid shin - up to 240 lbs
Behind neck jerk - up to 285 lbs (missed 300 lbs)
Mobility
9/23/13
Warm-up - Mobility/snatch work
Snatch up to 195 lbs for three sets (I hit 1 out of 3)
Clean and Jerk up to 230 lbs
One and a Quarter front squat up to 270 lbs X 1
Mobility
9/16, 9/17, 9/18, 9/19
Silly GPP kind of stuff
Snatch on the minute for 20:00
155 for 3 rounds
165 for 3 rounds
175 for 3 rounds
185 for 10 rounds
195 for last set
9/12/13
Snatch Deadlift + Snatch up to 155lbs X 1
Clean Deadlift + C & J up to 185 x 1
9/10/13
Snatch up to 95lbs for 1
C & J up to 135lbs for 1
9/6/13
MAX OUT FRIDAY!!!
Warm-up - Snatch work/mobility
Snatch - 40kg, 50, 60, 70, 80, 90 (m), 90, 95 kg, 100 (m), 100 (m)
Clean and Jerk - 70kg, 90, 100, 110, 115 kg, 120 (m)
Total - 210 kg,
* Tied PR snatch, PR clean and jerk, and huge PR total!
9/4/13
Warm-up - Mobility/snatch work
Snatch Deadlift + Snatch below knee - up to 185 X 1
Clean Deadlift + Clean below knee - 235 X 1
Jerk behind neck - up to 280 X 1
Mobility
9/2/13
Warm-up - Mobility/snatch work/clean work
Snatch - 95 X 1, 135 X 1, 155 X 1, 175 X 1, 185 X 1, 190 X 1, 190(miss), 190(miss)
Clean and Jerk - 135 X 1, 155 X 1, 185 X 1, 205 X 1, 225 X 1, 225 X 1, 225 X 1
One and a Quarter Front Squats - 185 X 1, 225 X 1, 250 X 1, 265 X 1
Mobility
8/30/13
Max out Friday!
Snatch up to 195 lbs (89ish kg) Missed 205 three times
Clean and Jerk up to 245 (111 kg) Missed 255 twice
Total - 200 kg
Mobility
8/28/13
Warm-up - snatch work/mobility
Deadlift + Snatch from above knee - up to 165 lbs X 1
Deadlift + Clean from above knee - up to 225 lbs X 1
Jerk behind neck - up to 275 lbs X 1
Mobility
8/26/13
Warm-up - snatch work/mobility
Snatch up to 190 lbs X 1 X 3 sets
Clean and Jerk up to 225 lbs
Front squat up to 275 lbs
Mobility
8/23/13
Warm-up - Snatch work/Mobility
Snatch up to heavy single - 185 lbs
Clean and Jerk up to heavy single - 225 lbs
Mobility
8/21/13
Light snatch work up to 135 lbs with toes hanging off end of mat (cue to stay on heals)
Light clean work up to 175 lbs with toes off mat (ditto)
Mobility
8/19/13
Light snatch work up to 95 lbs with toes hanging off end of mat (cue to stay on heals)
Light clean work up to 135 lbs with toes off mat (ditto)
Light jerk work up to 135
Mobility
8/17/13
4 hours technique seminar with Don McCauley - learned as much in that 4 hours as I have learned in a year on my own
8/14/13
Warm-up - snatch work/Mobility
Snatch from blocks at mid thigh up to 155 lbs X 1
Clean and Jerk from blocks above knee up to 185 X 1
Back Squat up to 290 lbs X 5
Mobility
8/12/13
Warm-up - Snatch Work/Mobility work
Snatch up to 210 lbs (95 kg) X 1 PR****
High Hang C & J from blocks up to 195 lbs X 1
Front Squat up to 290 X 1
Mobility
8/8/13
Warm-up - Snatch work/Mobility
Snatch up to 175 X 1 (3 sets)
Clean and Jerk up to 235 X 1
Back squat - 225 X 5, 275 X 5, 285 X 5
Mobility
8/7/13
Warm-up - Snatch Work/Jerk work/Mobility
Power Snatch up to 165 lbs X 1
Power Clean and Jerk up to 225 lbs X 1
Snatch RDL to mid shin/hold 3 seconds - 185 X 5, 195 X 5
Clean RDL to mid shin/hold 3 seconds - 215 X 5, 230 X 5
Mobility
8/6/13
Snatch Work up to 95 lbs / mobility work
8/5/13
Warm-up - Snatch Work/Mobility work
Snatch up to 185 X 1
Clean and jerk up to 215 X 1 (3 sets)
Front Squat up to 285 X 1
Mobility
8/1/13
Light barbell snatch up to 135 lbs
Light barbell C & J up to 185 lbs
7/31/13
Light barbell snatch up to 65 lbs
Light barbell C & J up to 115 lbs
7/30/13
Light barbell Snatch up to 95 lbs
Light barbell C & J up to 135 lbs
7/29/13
Light barbell work on snatch and clean and jerk
Time for a little deload week... I am trashed!
7/26/13
Warm-up - clean work/mobility work
Clean - 135 X 2, 155 X 1, 185 X 1, 205 X 1, 225 X 1
Clean RDL to mid shin/hold 3 seconds - 135 X 5, 185 X 5, 195 X 5, 205 X 5, 225 X 5
Mobility
7/25/13
Warm-up - Mobility/Clean work
Deadlift / hang clean - 185 lbs X 5 sets
Snatch RDL to top of knee / hold 3 seconds - up to 255 lbs X 3
7/23/13
Warm-up - Row/Clean work/mobility
Clean up to 225 for a single
Front squat - 245 X 1, 275 X 1, 305 (miss)
Clean RDL to top of knee / hold 3 seconds - up to 275 X 5
Mobility
7/22/13
-Shoulder issues - so nothing overhead for a while-
Warm-up - Clean work
Clean - up to 225, then missed 245 twice
Snatch RDL to just off floor / hold 3 seconds - up to 190 X 5 reps
Jerk dips - up to 285 X 5
Mobility
7/18/13
Warm-up - Row/Snatch work/Jerk work
Behind Neck Jerk - up to 195 X 3
Snatch RDL to mid shin/hold 3 seconds - up to 155 X 5
Mobility
7/16/13
Warm-up - Row/Squat work
Front Squat - up to 275 lbs X 3
Clean RDL above knee/hold 3 seconds - up to 265 lbs
Mobility
7/15/13
Warm-up - Row/Snatch Work/Jerk Work
Snatch - up to 200 lbs (missed 210 lbs 3 times!)
Snatch RDL to top of knee/hold 3 seconds - up to 185 lbs
Behind neck strict press/hold 3 seconds - up to 115 lbs
Jerk Dips - up to 280 lbs X 5
Mobility
7/12/13
Warm-up - Snatch work/row
Clean and Jerk - up to 245 lbs
Clean RDL to floor/hold 3 seconds - up to 155 lbs X 5
Mobility (1 hour of soft tissue work and flexibility)
7/11/13
Warm-up - Snatch work/C & J work/row
High elbow strict press - up to 95 lbs X 5
Snatch RDL to floor/hold 3 seconds - up to 95 lbs X 5
Jerk dip - up to 275 lbs X 5
Mobility
7/10/13
Warm-up - Row/Snatch work/C & J work
Behind Neck Jerk/hold 3 seconds - up to 185 X 3
Clean Grip RDL to top of knee/hold 3 seconds - up to 155 X 3
Front Squat - up to 270 X 3
Mobility
7/8/13 (Start Chad Vaughn Recommendations)
Warm-up - Body rows/Rower/snatch work
Snatch up to 185 lbs X 1
Snatch Grip RDL to top of knee/hold 3 seconds X 3 X 5 sets up to 150 lbs
Behind Neck press/hold 3 seconds X 5 X 5 sets up to 110 lbs
Mobility
7/1/13
Snatch and clean and jerk work with 95 lbs
*In need of a deload/having some shoulder issues that I am treating aggressively
6/26/13
Warm-up with snatch work
Power Snatch up to 165lbs X 1
Front Squat up to 265 X 3
6/24/13
Warm-up with snatch work/reverse hypers/KB rows
Jerk up to 255lbs X 1
Snatch up to 185lbs X 1 (missed it 3 freaking times!)
Clean and Jerk up to 215lbs X 3 sets of 1 rep
Mobility
6/21/13
Warm-up - snatch work
Clean and Jerk up to 250 lbs X 1
Front Squat up to 260 lbs X 3
6/19/13
Warm-up - snatch work
Back Squat up to 350 X 1
Push Press up to 215 X 1
6/17/13
Warm-up-Row/KB row/reverse hypers/snatch work
Behind neck jerk up to 245 lbs
Snatch up to 195 lbs
Front squat up to 255 X 3
Mobility
6/14/13
Deloading a bit
Warm-up - snatch work
Clean and Jerk up to 185 lbs X 3
Front Squat up to 225 lbs X 3
Back Squat up to 250 lbs X 3
Deadlift up to 250 lbs X 3
Mobility
6/10/13
Deloading a bit
Warm-up - Walking and light snatch work
Snatch up to 150 lbs X 3 X 3 sets
Overhead Squat up to 160 lbs X 3
Push Press up to 160 lbs X 3
Mobility
6/7/13
Warm-up – ditto
Clean and Jerk up to a heavy single – 245 lbs
Back squat up to a heavy 5 – 300 lbs
Mobility
6/5/13
Warm-up – ditto
Front squat up to heavy single – 300 lbs
Push Press up to heavy 3 – 200 lbs
Mobility
6/3/13
Warm-up – jerk work / row / reverse hypers / ab wheel / KB rows
Snatch up to a heavy single – 205 lbs
Back squat up to heavy 5 – 295 lbs
Mobility
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