Monday Workout :

Elbow Warm Up
Squat 135 *5 92 *10 *2
OHP 52 *5 *6
Lat PD Sup. 105 *15*2
Whip Crunch *20*2
Stretch

Saturday Workout :

Elbow Warm Up
Snatch 70 *1 *3
Clean and Jerk 70 *1+ 1 90*1+ 1 100 *1 + 1
Power Clean 50 *12
Front Squat 100 *3 *3
Stretch

Friday Workout :

Elbow Warm Up
BW Squat *12 *2
Sword Hand
OHP 45 *10. 50 *8 55 *5 *3
Parallel Pull Ups *5 *3
Low Row 135Lbs *5*3
Stretch

Thursday Workout :

"20"min recovery run
Stairs 6 flights (up)
Elbow Warm Up
BW Squat *12 *3
Stand Sword Twist
Stand Sword Angle Twist
Hang Snatch Power Shrug *12 *3
Stretch

Tuesday Workout:

Elbow Warm Up
Chins *4 *3
Clean and Jerk 90 *2+ 2 *3
Rings "skin the cat" *1 *6 (finally one full)
Power Snatch 40 *11
Parallette Push Ups *10 *3
Elbow Warm Up (again -a little jammed up)
Stretch
Paleo Bar

Saturday Workout :

Elbow Warm Up
Parallel Pull Downs
Back Health Warm Up Lumbar
Parallel Pull Ups *4 *4
Snatch 60 *2 + 3
Snatch High Pull 70 *3 90 *3 100 *3
Squat 142 *3
Stretch

Friday Workout :

Elbow Warm Up
Parallel Pull Downs up to 120Lbs *10 + Drop Set 100 *10 + 85 *10
Clean and Jerk 85 *2+ 2*3
Power Clean 50 *10
OHP 42 *10 *3
Stretch

Wednesday Workout:

Elbow Warm Up
Parallel Pull Downs 85Lbs *10 100 *8 120 *6
Paralleled Push Ups *10 *8.*6
Parallel Pull Ups *3 *3
Snatch 40 *3 50 *3 60 *3 *3
Front Squat 85 *3 *3
Stretch

Goal:
Fast Quarter and 6 minute Mile
Build Base 20min Runs
1/4 mile repeats

Monday Workout :

Elbow Warm Up
Parallel Pull Ups *4 *3 + Hanging Knee Ups *8 *3
Clean 70 *3 *3 (felt really good in elbow)
3 ROUNDS of the following :
1/4 Mile Sprint (8/ 9/ 9.5 in 1/8 & 1/8)
220Lb Trap Bar Deadlift
Lots of breaks...
Stretch

Saturday Workout :

Squat 115 *5 125*5 135*5
Snatch 50 *3 *3
OHP 42 *10 *3
Parallel Lat PD 120 *10 *2

Tuesday Workout 2:

Snatch 50*3 60 *3 *2
OHP 40 *10 50 *10 55*9
Push Press 42*5 *5
Stretch

Tuesday Workout :

Elbow Warm Up
Plank (knuckles) 30 sec
Low Row *10 *3
Cable Push Downs *10 *3
Parallel Pull Ups *3 *5

Sunday Workout :

Cable Push Downs and Unilateral Pull Downs *15+ 15*4
DB Shrugs 85Lbs*10*4
Hand Release Push Ups *10 *4
1/2 Mile @2% 7.2mph ×2
Stretch

Saturday Workout

Clean and Jerk 70×1+ 2*3 Squat 130*3 *3 Drop Snatch 40 *3*3 Plate Crunch + Russian Twist 10×20+ 10 Plate Kickbacks 5kg *10 Stretch

Thursday Workout :

Elbow Warm Up
Clean and Jerk 70*1+ 1 *6
Snatch High Pull 50 *3 70 *3 90*3
Deadlift 130*3 *3
OHP 30*10 40 *3 50 *3
Artie Crunch *10*5
Push Ups on plates *10 *5
Stretch

Wednesday Workout :

Snatch 40*3 *3
Lat PD 100*15 120*10
Parallel Pull Ups *3 *3
150m Sprints @2%
8. 5
9. 5
10
10. 2
9. 7mph
Stretch

Monday Workout :

Elbow Warm Up
Clean 40 *3*3
Squat 125 *5 *3
Deadlift 70 *12*3
Handstand
Stretch

3 hour break
1/4 Mile @2 %
8.0mph / 8.5mph / 9.5mph
Back Care
Stretch

Sunday Workout 2;

Snatch Complex 30*3+ 3+ 3*3
DB Step Ups 75 Lbs× 3 *3
Neck Extra 10Lbs×10+ Neck Retraction *10*2
Hand Release Push Up *10*3
Crunches *50
Back Stretch

Elbow Warm Up
Parallel Pulldown 120*10
Pushdowns 100*10
DB Shrug 90Lbs *10*2