011015

Warm Ups
Knee Circles

Strength :
OH Squat 50*5, 60*5, 70*4+1, 75*5, 80*5, 85*5
Front Squat 95*3, 105*3, 110*3
Squat 120*1*5
Snatch 20*3, 40*3, 50*3
Clean 50*3, 70*3, 90*3

Stretch

010815

Warm Ups
(barefoot)

Conditioning :
2 Rounds NFT
15 Bar Dips
20 16kg KB Snatches
20 24kg American KB Swings
-Rest 3 Min -

6 Min Steve Back / Neck Setter
(maxed out as my abductors were cramping)
6 Min of Stretch / Back Care

010715

Roman Chair Pike Ups *15*3
BN Lat Pull Down #105*15*2
Horizontal Pull Ups (knees bent)
*15*2
Horizontal Pull Ups *15*2 (hard)

Knee Mobility

010515

Warm Ups
Knee Circles

Strength :
BN OHP 42*5*5
Front Squat 85 *3*5
Snatch High Pull 60 *3*5 (difficult on rt Knee / got rt Hip firing)

Stretch (brief)

010215

Warm Ups
Knee Circles

Strength :
BN SG Push Jerk 42*5*3
OHP 61*5*5
Split Jerk 42*5, 52*5, 61*5

Gymnastics :
Ring Push Ups *15*2

010115

Warm Ups
Knee Circles
Roll Upper Back & Lats

Gymnastics :
Roman Chair *10*3
Pull Ups *3*9

Strength :
Power Snatch 62 *1*5
Power Clean 62*3, 75*2, 85*1
Clean Pull 95*3*3

Assistance :
Sup Lat Pull Down 4 sets heavy

Stretch
Roll Calves