Rest Day

Thursday's Workout

Clean and Jerk 110 x1+1x3
Snatch 70 x1 80x1x3 of 4
Snatch Pull 100x3
Clean Grip RDL 80x3x3
80Lb Gripper x3x3
Stretch

Wednesday Workout:

Chins 5
Weighted Chins 25x3x5
Dips 5
Weighted Chins 25 x3x3
Low Row 164 x5x5
Planks and Freezes (Horiz/ 3 points)
Ab Series
This stomach, curl ups, rotation, tilt

Tuesday's Workout:

Power Clean 50 *5 70 *3 90 *2
Power Snatch 50 *3 65 *2*2
Snatch Hi. Pull 85 *3
Squat 130 *3*3
OHP 60 *3*3
OH Squat 40 *5*3
Kip Up Pull Up *1*3
80Lb Gripper *3*3
Stretch

Rest Day

This is the first low load/ volume week in new program.

The overall plan:
Work on consistency in footwork in both lifts.
Work Squats and OHPs in slow progressive Sablo method.
Working up to a consistent 5*5 in the back squat and 3*5 in the front squat. Once I can smoothly accomplish that volume, adding 2.5-5kgs and master that. Every 2-3 weeks doing a heavy submaximal set of 5 or 3 in the respective squat.

Today's Workout:

Jerk 110*1 120*1 130*1 110*1 130*1*2
Front Squat 120 *2*5
Clean 110*1*2
Snatch 70 *1*3
Stretch
Gripper 80Lbs *5*2

Yesterday's Workout:

OH Squat 42 *5*3
Power Snatch 70 *1*3
Power Clean + Clean Pull 90 *1+1*3
OHP 80 *1*6
CHINS *8, *7+1, *5+2+1

Rest Day

Tonight Workout:

Clean and Jerk 110 *1+1*3
Squat 130 *5 150 *5
OH Squat 40 *5 50*5*2
Snatch 80*1 85*1*3
Snatch Pull 110 *3*3
Hang Clean Pull 90 *5
Stretch
80 Lb Gripper *5*3

Yesterday an Today

Sunday Rest Beach Cold Plunge Nap
Monday Rest

Today's Workout: Snatch 70 *1 77*1 82*1*3 (+2*0) Clean and Jerk 117 *1+1 122 *1+1*2 Front Squat 120 *3*5 Clean Pull 130 *3 145 *3 Snatch High Pull + Hang SHP 90 *1+2*3 Stretch 80Lb Gripper *3*3

Today's Workout:

Chins x 5
Weighted Chins +40Lbs x3, +45 x2, +50 x1x5
(2 1/2 Hours Work and Meal)

OH Sq 42 x4x3
OHP + Split Jerk 70 x2+1, 80 x1+1x5
Power Clean 90x1, 100 x1x4, 90 x1
Power Snatch 70 x1x5
80 Lb Gripper x5x3

Recovery Workout:

Supine Trunk twist x10
Dip Stand Knee Ups x10
Hanging Pike Ups x10
One Arm Quick Planks (Alternating) x10
Wall Freezes (One arm one foot) x5x3 each!*
Floor Freezes (Two arm two foot) x5x3 each !*

(No Running for a lil bit -legs weaker and sore in Sq and Cleans)

*For Windmills

Tonight's Workout:

Snatch 82x1x3
Clean and Jerk 110x1+1x3
Snatch High Pull 110x3x3
Stretch
Gripper 80Lb x3x3

Today's Workout:

Squat 130x3x5
OHP 67x5x3
OH SQ 45 x3x3
(Fin @ Noon)

Yesterday's Workout:

6 Rounds of 6 Chin Ups+6 Push Ups in 15 Minutes

Rest Day

Today's Workout:

Snatch 50 x3x2 70 x0x2 70 x1x2 80x0x2 80x1x3
Clean and Jerk 110 x1+1 117x1+1x2
F Squat 120x3x4
Clean Pull 110x3 132x3x3
Stretch
80Lb Gripper x4x3

Tonight's Workout:

OHP + Jerk 70*2+1 75 *1+1*2 80 *1+1*3
Power Snatch 65 *2*2
Power Clean 90 *2*2 80 *2
Stretch
(Full day Opened Club)

Today's Recovery Wrokout:

15 Minute Treadmill 3.4mph 7% 130bpm+
Dips x3x5
24in Box Jumps x3x3
6 foot Broad Jump x3x2
Low Row 110x5 145x5x2
Stretch
Myofacial Release
Eucalyptus Cold Towel 10 Min

Tonight's Workout:

Clean and Jerk 110 *1+1*3
Snatch 70*1 80*1*3
Snatch Pull + Hang Sn. Power Shrug 100 *1+2*3
Back Squat 120*5 130*5 140*5
Stretch
Gripper 80Lbs *3*3

Rest Day

Power Clean 90 *2*5
Power Snatch 70 *1*5 (footwork needs to improve -inxonsistant)
Rack Jerk 80 *2 110*1*3
Dyn' Run Warm up
Kneeling Smith Machine OHP 90+ Chains *3*3
Low Row 110 *5*5
Stretch
Gripper 80 *5*3
1 Mile walking path

Rest Day

Workout at Phit

Great Gym!
Snatch 70 *1*5 (+ 2misses)
Clean and Jerk 90 *1+1*5
Front Squat 110 *3 120 *2*5
Snatch High Pull 90 *3 100 *3*2
Hand Snatch Power Shrug 100 *2*2
OHP 60*5*3
Push Up *3*3
Chin Up (on 2in Sq beam) *3*3
Dynamic Run WU
1/2 Mile 5.5mph 2% HR topped 186bpm
1/2 Mile Walk Cool Down
Stretch

Rest Day

2 Hour Nap (on road)
Checked out new gym in Vermont:
2nd floor, bumpers, lots of practice plates, great plyo boxes, KBs, one squat rack, one rower, functional area circa 15 x17, climbing rope

Rest Day

Myofacial Release
10 min (quads, IT bands, adductors)