Saturday Workout:

Clean and Jerk 120 *1+1*3
Clean Pull 140 *3
Front Squat 120 *2*3
Stretch

Thursday Workout:

Snatch + Snatch High Pull 70 *1+1*2 80 *1+1*2
Chins *6*3
Double Unders 15 10 10
Stretch

Tuesday Workout:

Power Snatch + Snatch Balance 40 *1+3*2 50 *1+2*2
Power Snatch 50 *5 60 *3 70 *1
Power Clean 72 *5 85 *3 90 *1
HSPU Ft On Box *3*3 (head to floor)
Push Ups *10*3
Stretch

Discussion-Futher

David

Here is the version of the ab workout I think I gave you/

The Call out should be:

PR: "given exercise" "load" * "reps"
BW: Bodyweight on day of record

ie
PR: Deadlift 200Lbs * 3
BW: 178Lbs

and/or

PR: "given exercise" "distance" * "time"

ie
PR: Run 5K * 29:11

PR: Double Unders 66 * 2 Minutes
http://www.youtube.com/watch?v=2TfjmxeUsIs

PR = Personal Record / BW = Body weight

Myofacial Melease w a Basketball
Implement jumprope training -rhythm training to ramp up # of impulses through neurologically challenged limbs -theoretical
http://www.amazon.com/Altus-Athletic-ASR-Speed-Jump/dp/B000IU18EE
Training "stability" to ramp up # of impulses through neurologically challenged limbs -theoretical

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Monday Workoit:

Clean and Jerk 100 *1+1 105 *1+1 110 *1+1 115 *1*1 120*1+1
Chins *6*3
Squat 125 *3*3
Rack Clean Pull 135 *3*3
Stretch

Saturday Workout:

Power Snatch 60 *1 70 *1 75 *1 70 *1*2
(Artie; jerky, need be smoother, good positions -keep it in close)
Snatch 80 *1 90 *1 95 *1*3 (IN A ROW -and as above)
Snatch Shrug 90 *5 *3
OHP 60 *3 70 *3*3 (Hard)
Stretch

Thursday Workout:

Power Clean 70 *5 90 *3 100 *1
Clean and Jerk 105 *1+1 115 *1+1*2
Snatch High Pull 70 *3 90 *3 105 *3
HS Box Inversion 30sec *1*3
Unilat Wall Freeze *3*3
w
Stretch

Wednesday Workout:

Power Snatch 60 *3*3
Snatch 80 *1 85 *1*3
CHINS *8*2/ 7
Lat PD (supinated) 160 *8 140 *8
Stretch

Tuesday Workout:

DB BP 70 *10*3 (LONG RESTS)
Dips *10*2

Sunday Workout:

Snatch high pull 60x3, 80x2, 91x2

Power snatch + overhead squat 45x2+3, 55x2+2, 62x1+2x3

Clean 100x1, 120x1x3

OHB (1:10+) 70x3x3 (left trap sore)

Back squat (1:10) 120x5x5

Lchin (1:10) x3x4

Gripper x80LBSx5x3

Stretch

Thursday Workout:

Starting to feel effects of Sunday Hev. Workout
Clean and Jerk 110 *1+1*3
Power Clean 70 *3 90 *2 100*1 105*1
Front Squat 130 *3*2 (left knee feeling a lil strained -cautious)
Chins *5*5
Stretch

Wednesday Workout:

Power Snatch 65 *1*3
Snatch 80 *1 85 *1 85 *0 85 *1
DB BP 70 *10*2 70 *8
Dips *10*2
Stretch

Tuesday Workout:

Jump Rope;
Interval 1:30/ 1:00rest *3
Max Double Unders in 1:00/ 1:30rest ( 20/ 19)

Sunday Workout:

Squat 315Lbs *1 345 *1 365 *1 385 *1

OHP 160Lbs *1 185 *1 195 *0 (stopped @ eyes)
Deadlift 242Lbs *1 332 *1 442 *1 472 *0

L Chins *3*3
Gripper 80Lbs*5*2
Stretch

The Crossfit Total:
385 + 185 + 442 = 1012 Lbs or 460Kg

Saturday Workout:

Power Snatch 40 *5 45 *3 50 *1
Snatch 50 *3 70 *2 80 *1*2
Clean and Jerk 100 *1+1*3
Stretch

Thursday Workout:

Power Clean + Jerk 70 *2+1 90*2+1*2 (not fully gripping or coming around w left arm/hand)
Artie said I should focus on it.
Clean and Jerk 90 *1+1 100 *1+1 110 *1+1*2
Front Squat 120 *3 130 *2*2
Neutral Grip Chin *8*3
Gripper 100 Lbs *2*2
Stretch

Wednesday Workout:

De-load Week
Power Snatch 40 *5 45 *3*3
Snatch 50 *2 70 *2 75 *2*2
Snatch Hi Pull 90 *2 95 *2*2
DB BP 65Lbs *10*3 (1:30)
Dips *10*2 (1:30 - all out to finish 2nd set)
1/2 Mile Jog (run economy) *2
Stretch

Like Ted

I started a workout w Peter S today across f his place of residence (Met Museum). After 5 rounds of 5 push ups 10 OH Squats and 15 Double Unders, I told him we were on our way back to the indoor gym for Chins and Cable Rotation.

He refused.

So we ran 1/2 a mile into Central Park to do 3 sets of 5 Chins ( my rest interval) and ran a 1/2 mile out.

So I am officially a running WHORE!
(Will run for money)

Let's see how that effects my Snatch workout...

Sunday Workout:

Power Snatch 40 *5 50 *3 60*1
Snatch Hi Pull 80 *3 95 *3
Clean and Jerk 95 *1+1 105 *1+1 115 *1+1
Jerk Recovery 95 *2*2
Squat 120 *5*5 (1:30rest)
Stretch