6/30/14 Monday

Post WL comp 

Snatch-143,148

C&J- 185,196

Back squat singles 

Doubles and triples climbing to 143 223,233,243,258PR,263PR,268Fx2

Strict press

53,63,73.83,93,98Fx2

Snatch grip BN pressx3 

53,63,73

Jerk work- pauses and drive under

Doubles and triples at 103 staying tall 

6/25/14 Wednesday

Snatch- 3-5 singles heavy. 131x6. Tried to go for 143, missed to many so dropped down.

Jerk speed work- pause dip/eye level. 53,64,78Lbs, 3x3 each weight 

Then 

5 sec dip pause and jerk- 121,131,143,154,165

Front squat doubles - climbed up to 220X2,232x2 ( was 1 rep pr) 242x2,248x1

100,105,110,113

Bw pull- 30 wide grip strict pull ups

Band scap work 

6/24/14 Tuesday

Power snatch X2 + OHS 

-78,100,115,121 squat snatch 2nd oneX3

Heavy clean- 121,131,143,154,167,175,187,195

Clean pull 3 pos. deficit. -195,205,210,220,232

Bounding- 24" box 3 25# 1 15# plate. 

For 1- 3- 25# 2-25#

Body building back

6/23/14 Monday

Weekend work at Norwood. 

Snatch double to singles at 110- 

115,123,133,143 missed 2nd behind me  each Time

Climbed to 153,158, missed 163

Clean jerk doubles -143,153,163,173 and 183 for singles 

Back squat- heavy double 3x2

Climbed to 215 then stayed there 

Split jerk strict press climbed to 75x5

6/18/14 Wednesday

Snatch 5/7 reps at 90% 

Climbed to 143 well. Pretty easy. 

Then missed majority at weight, went back down, same thing. Thinking alot today. Driving with legs and forgetting to pull. Or pulling to early and not using legs... Sucky day. 

Jerk triples-doubles 

100,121,131,142,153,165x3,175x2,180F

Push press heavy double- 100,115,121,131x2,143x1

Front squat 3rep

No bounce bc of knee

121,143,167,175,185,195,210. Stopped there. 

Cg deadlift heavy single 

-143,165,176,195,205,220,232,240,248

6 rounds

10 weighted sit ups 50#

10 tricep ext. 25#

6/17/14 Tuesday

Since regionals. 

Sucks major asshole at snatching for a long time, as well as jerking 

Made recent gains-

158 and 163 PR snatch 

220 clean. 

230 front squat. 

Today. Sucked. Something up with quad tendon, pulling on my Knee when squatting. Changed everything to power 

Power snatch, hang power, power snatch 

78,100,110,121F

Power clean from deficit 

100,121,131,143,153,165,175,185 caught in squat. 

Clean grip deadlift 

195x2,205x2,215x2,220x2,232x2,243x2,250x1

Weighted ring rows 

Close grip pull ups 

6/4/14 Wednesday

Tuesday 

Snatch work with Nikita 

Clean jerk triples - climbed to 175 missed jerk each time 

Back squat 5x2 195#

Push press heavy 5- climbing 100,115,121,131x3

Wednesday 

Snatch 2x3 @ 121, 2x3 @ 128, 1x3@131

All felt pretty good till 131, legs tired. Heavy off floor 

Clean Pull. Clean. JerkX3

121,131,143,156,167x2,167x3

Back squat 2x5 @ 205 

Heavy on legs and back 

 Clean grip DL heavy triple 

167,176,184,193,210,215,223

Heavy. 

Body building 

DB flys 15#

Weight pull ups 

Climbing triples to 30

Close grip maxX4 

10,8,8