Friday 10-29-10

• Power clean - (65% x 1, 70% x 1, 75% x 1) x 3
• Overhead squat - heavy single

4 sets; no rest:
12 DB hang high-pull
12 push-ups

Thursday 10-28-10

• Front squat - 78% x 3 x 10
• Clean pull - 96% (of clean) x 3 x 2
• Clean deadlift - 100% (of clean) x 3 x 1

TIP:
When lifting the bar from the floor during the snatch or clean, immediately shift your weight back toward your heels and bring the bar with you. Do not try to lift the bar straight up. Move the knees, hips, shoulders and bar back and up together.

Wednesday 10-27-10

Due to work and school schedule I am going to tweak the usual workout schedule. Will bump Wednesdays workout to Thursday and Thursday to Friday. Will see how this goes for a while and if I am not recovering well will adjust again. I literally have no time to workout on Wednesdays now though. Guess that is life... Must always be willing to adapt.

Tuesday 10-26-10

• Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
• Jerk - heavy single

3 sets:
5 snatch push press - 73%; no rest
15 kipping pull-ups
1 min rest

Monday 10-25-10

• Back squat - 81% x 3 x 10
• Snatch pull - 96% (of snatch) x 3 x 2
• Snatch deadlift - 106% x 3 x 1

Saturday 10-23-10

• Snatch - 80-90% x 1
• Clean & jerk - 80-90% x 1
• Front squat - 80-90% x 1
• Stiff-legged deadlift - 3 x 5

Aim to hit one single on these lifts between 80-90% depending on how you're feeling. Don't push it beyond what can be done technically well.

Thursday 10-21-10

• Clean - (60% x 1, 65% x 1, 70% x 1) x 3
• Snatch balance - heavy single

3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm

Wednesday 10-20-10

• Front squat - 75% x 3 x 10
• Clean pull - 93% (of clean) x 3 x 2
• Clean deadlift - 103% (of clean) x 3 x 1
• Sit-ups - 3 x max

Tuesday 10-19-10

• Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3
• Jerk - heavy single

3 sets:
5 snatch push press - 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest

Monday 10-18-10

Well I took a week off and let my body recover. Wasn't a planned week off but one where school and life came before getting to the gym. I will be going full paleo tomorrow. Which means I will mess around with fasting, larger meals and no processed foods at all. Going to give it 30 days straight and really get after it. Also will be following Catalyst Athletics programming. I need to get stronger at the olympic lifts but I do not want to lose conditioning. This should give me the best of both worlds..

• Back squat - 78% x 3 x 10
• Snatch pull - 93% (of snatch) x 3 x 2
• Snatch deadlift - 103% x 3 x 1

Thursday 10-7-10

• Muscle snatch - med-heavy single
• Overhead squat - 3 x 2 med weight
• Stiff-legged deadlift - 2 x 5 med weight

3 sets; no rest:
15 Chinese DB rows/arm
1 min max jump rope reps

Wednesday 10-6-10

1. Front squat - 70% x 3 x 4
2. Clean pull - 80% (of clean) x 3
3. Clean deadlift - 90% (of clean) x 3
4. Standing plate twist - 3 x 10/side

Sunday 10-3-10

This was a rough week work out wise. When you get sick its always hard to get into the gym. I still was able to hit 3 workouts this week. Gonna try and throw some sprint days in there. I've realized If I don't post it then I won't do it. SO....

5- 100m Sprints. These are all out effort.