Thursday 2013.08.08

Power Snatch
5 x 2


Power Clean and Jerk
5 x 2


Back Squat (ID)
1 x 5

Monday 2013.08.05

Power Snatch
5 x 2


Power Clean and Jerk
5 x 2


Back Squat (VD)
3 x 5


Power Snatch
130 x 2 x 5 (bar path not as good as Friday)

Power Clean and Jerk
195 x 2 x 5

Back Squat
360 x 5 x 3

Tabata Run
Rounds 1 - 7: 8.4 mph
Round 8: 8.5 mph

Next time: 8.5 mph

Friday 2013.08.02

Power Clean and Jerk (from blocks)
5 x 2


Bench Press
3 x 5


Deadlift
1 x 3

Thursday 2013.08.01

Power Snatch
5 x 2


Power Clean and Jerk
5 x 2


Back Squat (ID)
1 x 5

Wednesday 06/30/10

Phil:

Back Squat
5 x 3


Snatch Deadlift
107% x 3 x 5


Weighted Plank
2:00

Kiley:

Split Jerk
5 x 5

3 rounds for time of:
200m run
10 Tire Flips
20 Pull-ups
30 Sit-ups

Wednesday 07/22/09

Location: CHS
Time: 12:30 p.m.

Plyometrics

Split Jerk
5-5-5-3-3-3

Compare to 06/08/09.

Cleans (07/20/09)