Oct. 24th- Two PR's!!

Week 5 / Day 5

A. Snatch, build to a 1RM
225#'s PR!
B. Power Clean, build to a tough single
285#'s
C. Back Squat @20x1, build to a 1RM
335#'s PR!
D1. BB Split Squat @30x0, 5/leg x 5 sets, rest 2mins (30sec b/t legs)
165, 175, 185, 195, 195
D2. GH Raises Drop Set@20x0, 5.5 x 5 sets, rest 2mins
10->BW, 15->BW, 15->BW, 20->BW, 25->BW

Notes:

- For the Snatch I used the Squat Snatch technique. This will get me a bigger lift down the road. I ended up failing the 225#'s 9 times. Perseverance!!
- Pleased with hitting the 335#'s mark.
- I'm Absolutely zapped, lots of sets.

Oct. 16th

Week 4 / Day 5

A. Above Knee Hang Squat Snatch, build to a 1RM
225#'s PR!!
B. Power Clean Cluster, 1.1.1 x 3 sets, rest 3mins- 225#'s per set
Completed
C. Back Squat @20x1, 1-1-1, rest 5mins- no maxing, all tough sets
295, 305, 305
D1. BB Split Squats @30x0, 5-6/leg x 4 sets, rest 2mins (30sec b/t legs)
155(6), 165(5), 175(5), 185(5)
D2. GH Raises Drop Set @20x0, 6.6 x 4 sets, rest 2mins- drop weight after the 1st 6 reps
10, 10, 10, 10

Notes:

- I'm pretty jacked, that is a PR for squat snatch in general.
- Didn't max out on the Back Squats, still had some left.
- Split Squats are getting better.

July.16th

A. Push Press @11x1, build to a tough single
225#'s
B1. Front Squat w/ Chains @20x1, 3-4 reps x 4 sets, rest 20sec
185(4), 190(4), 200(3), 200(3)
B2. GH Raises w/ Plate @30x0, 6-8 reps x 4 sets, rest 4-5mins
10(8), 10(8), 15(8), 20(6)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
135(8), 140(8), 145(6)


Took 3 days off. I needed a mental and physical break from any training.

June. 28th- Double

AM

A. Push Press @11x1, 2-3 reps x 5 sets, rest 4-5mins
185(3), 195(3), 205(3), 215(2), 215(2)
B1. Front Squat w/ Chains @20x1, 4-5 reps x 4 sets, rest 20sec
195(5), 195(4), 190(4), 190(4)
B2. GH Raises w/ Bands or Plate @30x0, 8-12 reps x 4 sets, rest 4-5mins
10(12), 10(9), 10(8), 10(8)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
95(8), 115(8), 135(7)


Rest 4hrs+

PM

3 x 100m Prowler Sprint All Out @100# (fucked up I accidentally brought 90#'s), rest 8 work time
1. 50.23sec     2. 51.36sec    3. 48.76sec
+
5 sets of: @97% effort
5 Power Cleans and Push Jerks @135#'s
15 CTB Chin-ups
10 CTD Burpees
*rest 8 x work time
1. 1m00s     2. 1m00s     3. 59sec     4. 59sec    5. 59sec