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.