Friday Workout 2:

Front Squat 125 *3*3
( % of 2RM)
One Third Cindy
5Chins
10Push Ups
15Box Squats
(Completed 5 rounds in 7:30)

Friday Workout 1:

Power Snatch 40 *5*3 50 *3
Snatch 70 *2*3
Clean 90 *1 110 *1*3
Light Stretch

Wednesday Workout:

Snatch High Pull 95 *3*3
Clean Pull + Hang CP 120 *3*2
Chins 5/ 10 (3min rest)/ 9 (just short)

Sunday Workout:

Snatch High Pull 60 *3 80 *3 90 *3 102 *3 107 *3
Clean Pull 110 *3 140 *3 150 *3*3
(no straps)
Squat (1:30 Rest) 120 *5*3
Chins (1:30+) *5*3
Stretch

Friday Workout:

Power Snatch + OH Sq 60 *1+1 65 *1+2*3
Power Clean 80 *2 85 *2*2
Rack Jerk 90 *2*2
Front Squat 145 *3!
BB BP 195Lbs *3*5
w
DB Hammer Curl 40Lbs *3*5
100 Lb Gripper *5
Stretch

Wednesday Workout:

Snatch + Sn Pull 80 *1+1*5
Clean 102 *1*3
Snatch High Pull 100 *2*2
Hang Snatch High Pull 70 *3*3
Stretch

Monday Workout:

Chins *5/ *10*2 (3min rest)
DB BP 70 *10
Power Pike Up *21 (hanging)
DB BP 70 *10
Stretch

Sunday Workout:

Snatch 80 *1*2 (+1miss) 85 *1*4
Clean and Jerk 110 *1+1 115 *1+1*3
(jerk on track @last)
Clean Pull 140 (w straps -hurt wrist a lil) 150 *2*3
Squat 130 *5*3 (rest >2 min)
Stretch

Thursday Workout:

SGPJ +OH Squat 50 *1+3 60 *1+3 70 *1+3 80 *1+3 85 *1+3
Rack Jerk 90 *1*4
Front Sq 125 *3*3
BB BP 185Lbs *5*5
wDB Hammer Curl 35Lbs *5*5
Stretch

Wednesday Workout:

Snatch 80 *1*4
Clean 100 *1*4
Snatch High Pull 90 *3*2

Tuesday Workout:

75 Sec Rest on Work Sets;
DB BP 70 *10*2
Chins 8 6 4 3
Low Row 135 *10*2
w
DB OHP 40 *10*2
Stretch

Sunday Workout Tournament:

Snatch 99 *1 106 *0 106 *1
Clean and Jerk 130 *1+0 130 *1+1 136 *1+1
(Snatched in just taped wrist 4kg PR)
Left wrist off as per miss in Snatch.
Jerks were not straight enuf (hips behind)

Friday Workout:

Snatch Jerk + OH Sq 60 *1+2 70 *1+2 80 *1+2
Rack Jerk 100 *1*2
Snatch Pull 90 *3 105 *3
Stretch

Wednesday Workout:

Snatch 80
Clean and Jerk 110
Front Sq 120
Stretch

Tuesday Workout:

Low Row 145Lbs *10*2
DB BP 65 *10*2
Chins *6*3
Qhad Stretch

Saturday Workout:

Snatch 80 *1*2
Clean and Jerk 70 *1+1 100 *1+1 110 *1+1
Clean Pull (no straps) 120 *3 130 *2 140 *1
Squat (90 sec rest) 110 *5*3
OHP (90 sec rest) 50 *5 60 *5*3!
Gripper100Lbs *2*4
Stretch

Thursday Workout:

Snatch Grip BH Neck Push Jerk (SBNPJ) + OH Squat 80 *3*2
Rack Jerk 110 *1 120 *1 130 *1( press out)
Front Sq 130 *3*3
BB BP 185Lbs *5*5
Gripper 100Lbs *5*3
Stretch