Thursday Workout:

Snatch Combo 40 *5 50 *5*2 55 *1+2+2*2
Power Snatch 60 *1 65 *1 70 *1*2
Clean 90 *1 100 *1*2
Mix Grip Pull Up *5*4
Deadlift 315Lbs *1 365 *1 427 *1
OHP 65 *5*2
Standing DB High Incline Press 50Lb *5*3
Curl Ups *15
Supine Twist *10
Tilts *10
Stretch
Gripper 100Lbs *2*3

Tuesday Workout:

Snatch 80 *1*2 85 *1*3
Clean and Jerk 110 *1+1 115 *1+1*2
Front Squat 135 *2*3
Snatch Pull +Hang SP 90 *1+2*3
Hanging Pike Up *15
Uni Farmers Walk (Grip Bell) 35Lbs *20m (each hand)
Plate Twist 35Lbs *20m
Gripper 80Lbs *8*2
Stretch

Monday Workout:

Trying to stick to just 6 exercises 2 sets of 8.
Neutral Grip Pull Up *8*2
Kneeling Smith OHP 115 +25Lb Chain *8*2
Upright Row 75Lbs *8*2
Dips *8*2
Low Row (Med Grip) 180 *8*2
High Incline Neutral DB Press 45 *8*2
Hanging Pike Ups *15
Supine Trunk Rotations *8
Tilt *8
Hammer Curls *35Lbs *8
Twisted Curl 35Lbs *8
Cable Pushdowns 75Lbs *8
Stretch

Saturday Workout:

Snatch 90 *1*2
Clean and Jerk 100 *1+1 110 *1+1 120 *1+1
Squat 135 *3*3
DB Flies 20Lbs *8*2
Dips *8*2
Upright Rows 55Lbs +8+2
DB End Ubi Farmers Walk 35Lb *10m*2 (each)
Plate Twist 35Lb *10m*1(each)
Stretch
Gripper 80 *8 100*3*3

Wednesday Workout:

Clean 110 *1*3
Front Sq 120 *3*3
Chins *6*2/ *4
Seated DB Curl 35Lbs *8*2
Gripper 80Lbs *8*2
Stretch

Tuesday Workout:

Snatch Combo 40 *1+1+1 50 *1+1+1*3
Snatch 90 *1*2 95 *0 ( good pull throughout - tightened up when went above plan)
Jerk 90 *2 100 *1 110 *1*2
OHP 50 *8*2
Push Up *8*2
Russian Twist 10kg *10*2

Monday Workout:

30 Minutes
BB BP 115Lbs x8x2
Upright Row 95 x8x2
High Incline DB Press (Neutral) 45 x8x2
Chin Ups x8x2
Low Row 176 x8x2
Push Ups x8x2
Hammer Curls 35 x8x2
Pike Ups x15x2
Supine Rotation x8x2
DB Side Bends 65Lbs x8x2

Saturday Workout:

Snatch 90 *1 95 *0 95 *1*3
Clean and Jerk 120 *1*3
Clean Pull 145 *3*3
Squat 135 *3*3
Push Up *10*2
OHP 60 *5*2
Gripper 100Lbs *3*3
Stretch

Battery Park Workout:

Band Row 2 *10*3 w 40m Sprint *3
Band Yoke 6 *6*3 w Bench Dip *3
Band Twist 1 *10(each)*3 w Step Up *10*3
Band Press & Lunge 3 *10*3
Backward Lunge to Target *10*3
Stair Run *5 w Push Up *5*5
Stretch

Thursday Workout:

Snatch Combo 40 *5 50*5*2
Snatch 70 *1 75 *1*3
Clean 90 *1*3
Snatch Pull 92 *3 102 *3*3
OHP 70 *3*3
Tire Flip 170 *2*3
Gripper 100Lbs *3*3
Stretch

Tuesday Workout:

Front Squat 130 *3*5
Rack Jerk 110 *1 120 *1*2

(PM)
Snatch 90 *1*3
Clean 110 *1*3 (slow)
Low Row 90 *5*2
Hang Pike Up *15*2
Gripper 80Lb *5 100 *5*2
Stretch

Sunday Workout:

OHP 50 *5 60 *5 70 *5*2
Upright Row 42 *5*2
Squat 135 *5*5 (Graduate to 140kg)
Weighted Chin BW *5 25Lb *5*2
DB BP 65Lb *5 75 *5*2
Knee Ups *15*2
Stretch

Saturday Workout:

Snatch 90 *1 100 *1 (press out left) 100 *0*2
Clean and Jerk 125 *1+1 135 *1+1
Clean Pull 145 *5*2
RDL 110 *5*2
Stretch
Gripper 80Lbs *5*3
All in 1 hour 15 min due to 2 hour train commute.
J

Thursday Workout:

Pwr Snatch + Drop Snatch + OH Sq
(Snatch Combo) 50 *2+2+2*2
Pwr Snatch 60 *2 70 *1*3
Clean 90 *2*2
Snatch Pull 110 *3*3
Snatch Deadlift 110 *1 120 *1 130*1
Squat 90 *3*3
Hyper Crunch 10
Hyper 10
Gripper 100 *3*2
Artie Sq Stretch *3*3
Stretch

Wednesday Workout:

Deep Box Push Up
Curls 40Lbs
7-1

Tuesday Workout:

Snatch 80 *1 90 *1*3 (could punch out better -left w right)
Clean and Jerk 90 *1+1 105 *1+1 115 *1+1*3
Front Squat 130 *2*5 (hard)
Clean Pull + Hang CP 120 *1+2*3
Hang Pike Up 15
Hyper Crunch 10
Straight Leg Supine Trunk Twist 5
Artie Rack Hip Stretch *2*3
Stretch
Gripper 80Lb *5 100 *5*2!

Sunday Workout:

Rack Jerk 100 *1 110 *1 120*1
Power Snatch 60 *2 70 *2
Snatch + OH Sq 80 *1+3

Thursday Workout:

Hang Power Snatch 40 *3 50*3 60*3
Power Snatch 60 *2*3
Snatch Pull 85 *3 95 *3 105*3
Clean and Jerk 95 *1+1 105 *1+1*2
RDL 105 *3*3
Hammer Curl 40 Lbs *5*3
Dips *5*3
Gripper 80Lbs *5*3
Stretch
(hotel gym)

Tuesday Workout:

Hilo HI
Spencer Health and Fitness

Squat 125 *5*5
Power Snatch 60 *2*3
Pull Ups *3*2
Chin Ups *3*2
Rope Pull Up *4*2
Cleans 92 *2*3
DB BP 65Lbs *5*3
Crunch *25*2
Thin Stomach on Bench Feet Mv' *10
BB Stand ztwist *10
Katsu + Stretch