Tuesday 2013.10.22

High Hang Shrug + High Hang Power Clean + Power Clean from blocks (below knee)
5 x (3 + 1 + 1)


Weighted Pull-ups
3 x 5


Metcon

Friday 2013.08.16

Power Clean and Jerk (from blocks)
5 x 2


Bench Press
3 x 5


Deadlift
1 x 3

Monday 2013.06.24

Block (mid-thigh) snatch pull + power snatch
75% x (1 + 1) x 2
80% x (1 + 1) x 2


Block (mid-thigh) clean pull + power clean
75% x (1 + 1) x 2
80% x (1 + 1) x 2


Clean Pull
90% x 3 x 4


Back Squat (VD)
85% x 5 x 3

485 x 3 is not a PR, but I haven't been deadlifting regularly (until the last 2 weeks), and this was after doing MSCL's metcon in the morning which had wall balls, lunges, burpees, and SDHPs, so I was pretty pleased with this.

Tuesday 07/24/12

Below-Knee Hang Power Snatch
4 x 2


Power Clean from Blocks
4 x 2


Bench Press
3 x 5


Possible metcon or run

Monday 07/16/12

Below-Knee Hang Power Snatch
4 x 2


Power Clean from Blocks
4 x 2


3 rounds for time of:
50 Double-unders
5 Tire Flips, Papa Bear


BK Hang Power Snatch
175 x 2
175 x 1 (and 1 full)
175 x 2
175 x 2


Power Clean from blocks
215 x 2 x 4


Metcon
3:27

Monday 07/09/12

Below-Knee Hang Power Snatch
4 x 2


Power Clean from Blocks
4 x 2


B.K. Hang Power Snatch
172.5 x 2 x 4


Power Clean from Blocks
222.5 x 2 x 4

However, only one was actually a power clean, all the rest went below parallel, so I'll stay for next time.

Monday 06/18/12

Hang Power Snatch
4 x 2


Power Clean from blocks
4 x 2


Weighted Pull-ups
3 x 5


21-15-9 reps for time of:
Deadlift, 225#/153#
Push-ups
Then 100 Double-unders


P.M.

Below-knee Hang Power Snatch
165 x 2 x 4


Power Clean from blocks (2 45# bumpers and 1 35# bumper with PVC insert)
215 x 2 x 4


Pull-ups
62.5 x 5 x 3


Metcon
4:30