(Still aches and over tired)
Snatch 70 *2*3
Clean and Jerk 90 *1+1*3
Back Squat 80 *5 115*5 130*5 (busting to fin set- reigned it in)
gripper 100 *2*2 (killer)
Stretch

Training Day

OHP 70 x3x3
Elastic Sling Chin x5+5x2
(5 with band lloped on right knee and 5 left- extemely hard for arms at the top of the movement?)

Rest Day

20 min in sun
Food Prep
Nap

Today's Workout:
(sore and not very snappy)
Snatch 80 *1*3
Clean and Jerk 115 *1+1 *4
Front Squat 120 *3*3
Clean Pull 130 *3*3
Stretch
Gripper 80*5 100*2*2

Today's Workout:
1/2 Mile Run @ 6.3mph 2% Grade *2 (3min recovery)

Today's Workout:
Clean and Jerk 90 *1+1*3
Snatch 70 *2*3 (a few misses besides)
Snatch High Pull 105 *3*3
Snatch Power Shrug 120 *3*3

Rest Day:
Hot Tub 10 min
Nap 10min

Morning Workout:
1/2 mile @ 6.5mph 2% (HR 176)
1/4 Mile @ 7mph +2
Chins *6*3

Tonight
Squat 135 *3*5
OHP *3*5
Power Snatch 70*2*2
Power Clean 90"*2*2
Stretch
Gripper 80lbs *5*3

Rest Dau

Today's Workout:
Clean and Jerk 110 *1+1 120 *1+1*3 110 *1+1
Snatch 80 *1*3
Front Sq 120 *3*5
Clean Pull 110 *3 140*3*3
Stretch
Gripper 80 *5 100 *3 (rt)+3 (almost left *2)

Rest Day

The Morning Workout:
Mile 6.2mph -6.5mph (finish) 2% grade just under 10min.
Wted Chin BW+35 *3*3

Night Workout:
Snatch 65*3 70*2 75*2 75 *0+2*2
Clean & Jerk 100 *1+1*5
Snatch Pull 80*3 100*3 110*3
Snatch Pull Bench 100 *3*3
(learning to give it light rebound)

Rest Day
Hot Tub
20min Nap

Tonight's Training:

Power Clean 90 *2*3
Power Snatch 70 *2 75 *1 80 *1
OHP 50 *5*2 60 *5*5
Squat 120 *5 130 *5*4
Stretch

Rest Day

Rest Day and AOBS Dinner (Yesterday)

Rest Day.
Everything is sore.

This Morning:
Dyn Run Warm Up
Chin *5
Weighted Chin BW+25 *3*3
1/4 Mile Sprints 2% Grade
7.7mph
7.9mph
8.1mph!
Chins *5
Stretch

Tonight:
Clean and Jerk 110 *1+1*5
Snatch 70 * 0+1*5
Front Sq 120 *3*3
Clean Pull 130 *3*3
Stretch

Rest Day
Sore

This Morning:
Pull Ups *5*3
Chin Ups *5*3
Light Bag Work (between sets above)

Tonight:
Snatch 60 *3*3
Snatch Pull 80 *3 100*3*3
Clean and Jerk 80 *1+2 or 2+1 *4
Stretch
80 Lb Gripper *3*5

Rest Day

Today's Workout:

OHp (40) 50 *5*3 55 *5 60 *5 65 *5 60 *5 55 *5
Power Clean 85 *2*4
Power Snatch 65 *2*4
Back Sq. 135 *3*3
Gripper 80 Lbs *3*4
Stretch

Rest and Travel: Deadlift

More on Deadlift

Remember Law of Inertia... Start slow off floor and hold position.If you plan to round more than the smallest degree in aggressive max attempts you have to train for it. Meaning, "I always round my back when I deadlift or I NEVER do."

I think of my first pull w heavy loads as a information processing issue. Interference is created by the stubbornness of the weight or @ least my perceiving what the weight feels like. ( Really heavy and damn near bolted to the floor can be really tough mentally) If that anxiety interferes w my slow start than my posture can distort. If I stay over the bar long enough more and more motor units will come to my aid and the bar WILL move. Three attempts without the bar moving is going to make your back stronger than one rounded lift locked out. Just my philosophy, thoughts?

Active Recovery

Dyn Run Warm Up
Lat PD W 110*10*5
Qtr Mile 7.6-7.8mph
Lat PD N 110* 10*4
Qtr Mile 7.8mph
Lat PD Behind 110 *10
Stretch

Let's talk deadlift

Can you give me a program you feel would be most effective for increasing deadlift 1 Rep Max? - Ursnife

(For my good friend and colleague Carl Wilson)

On Jun 5, 2009, at 12:26, "Joshua Peters "
wrote:

What level of experience is the athlete? If they have experience w DL, RDL, Rack Dead,& Power Clean...and have already deaded 2x a week for 3-4 weeks minimum...

Monday
Heavy Bk Sq 85% *5*3
Power Clean f/ floor 60-65% *2*3-5
RDL 75% *3*3
Thursday
Deadlift 85%*3*5-6
Lt Sq 70%*3*5

Every 2nd or 3rd Thurs work up to 1-3 heavy singles.

Tropical Workout #2

Clean & Jerk 91 *1+1*6
Hang Power Snatch 42 *3 52*3
Power Snatch & OH Sq 62 *2+1*3
Snatch Pull 85 *3 102 *3 107 *3
Dips *5*3
Gripper 80Lbs*5*3
Stretch

This week I trained at large with NO squat rack after a hard week of training in NYC. So the loads are moderate to light and the exercises a little outside the norms -you know fun on a vacation workouts.

Yesterday's Active Recovery Workout:

Dynamic Running Warm Up
15 min tread sideways & up hill 15% grade 2.6mph
Bent Over DB Rows 50 Lbs *5*3
Unilateral Leg Exten Machine 30 Lbs *10*3
Ab Circuit:
Thin Stomach *12
Curl Up *12
Hip Rotation *6 (left & right)
Tilt *12 (l &r)
"once through slow and again fast
Stretch

Big Fun Tropical Workout:

( no squat rack )
Snatch Pull 85 *3*3
Hang Snatch + OH Sq 45 *2+1*3 50*2+1 55 *1+2*3
Power Clean 60*3*3
Sq Clean + OHP 65*1+3*3
Clean and Jerk 85 *1+1*4
Sq Clean + Front Sq 90*1+2 102*1+2*3
Clean Pull 125*3*3

Chin Up Test (5 rep warm up) BW *10
Gripper 80 Lbs *5*3
Stretch

Rest Day