Snatch +

Snatch 1 x 6

105lbs - 150 - 170 - 175(x) - 175(x) - 155(x)

Deadlifts 5 x 3

190 - 220 - 250(8)

5 Rounds

Front Lever Holds

Planche tuck Holds

20 rep Back Squats +

Ia. Press

50kg(3) - 57.5kg (3) - 60kg (5)

Ib. Back Squats

40(10) - 60(10) - 105kg (20) !!!

3 rounds of:

a. 2 rope ascents: 1 arms only + 1 w/ legs

b. dips max effort: 22 -15 -13 = 50

c. ghd sit-ups 10reps with 15pound dbell.

I like using only 10 reps in my warm-up sets it keeps me fresher for the last set, it seemed. I used the wrong weight on the last set of the press. it should've been 65kgs. ooops.

Clean & Jerk Practice 12/28/10

Clean&Jerk +

Clean and Jerk 1 x 7 (in pounds)

120-160-195-200-205 PR! - 185 -185

Overhead Squats

120(1) - 135(1) - 150(8)

a. Front Lever Practice 10s x 5

b. Planche Push-ups 5 x 5

ia. Weighted Ring Pull-ups

bw - +5kg - +17.5kg(5)

ib. 20 rep back squats

40kg - 60kg - 102.5 kg (20) Got it !!!

iia. pull-ups: 14-13-11

iib. hspus: 13-11-10

iic. L-sits: 20s-19s-20s

Heavy Bag Workout

I. Skill Emphasis

3 x 3 minute rounds,1 min rests

II. Power Boxing Rounds

2 x 1 min rounds, "1-2-1-2", 30 second rests

2 x 1min rounds: "1-2-2-3", 30 second rests

III. Punch-Out Drills

15 seconds on/ 45 seconds off x 6 Rounds

1-2-1-2-1-2-1-2....

Christmas Workout

Christmas Day Mix up

Front Squats 5-5-5-5-5

135 -150- 195(5) x 3 sets

"Mary"

20minutes amrap

5 hspus

10 single leg squats

15 pull-ups

8 rounds + 13 pull-ups

Ia. Press

50kg(5) - 57,5kg(5) - 65kg (2)

Ib. Back Squat

45kg(20) - 65kg(20) - 100kg (20)

IIa. rope climb (arms only) 1 x 3

IIb. dips 24 - 13 -13

IIc. ghd sit-ups: #10lbs (10) x 3 sets

Clean & Jerk + Gymnastics

Mark Cameron, 501 pounds

I. Clean & Jerk 2 x 6

72.5kg 2x2 - 77.5kg 2x2 - 82.75kg 2x2

II. Overhead Squats 3 x 3

50kg (3) - 60kg (3) - 65kg (7)

III. 5 Rounds of:

5 Ice cream makers

5 planche push-ups

20 rep Back Squats

Ia. Weighted Ring Chin-ups, based on 125kg

bodyweight(5) - 12,5kg (5) - 27,5kg (4)

Ib. 20 rep Back Squats

40kg - 60kg - 97,5kg + 1/2 pound (20) Success !!!

II. 3 Rounds of:

a. Strict Pull-ups: 13 -13 - 10 =36

b. HSPUs: 13 - 12 - 10 = 35

c. L-sits: 25s - 24s - 20s

Oly. Lifting Day

I. Low-hang Power Clean and Push Jerk 3 x 5

133 x 5 sets

II. Overhead Squats

105lbs(5) - 120lbs(5) - 135(7)

III.

Planche Holds 10s x 3 rounds

Bar Front Lever Holds 10s x 3 rounds

20 rep Squats

I. Weighted Ring Chin-ups:
5kg(1) - 15kg(1) - 25kg(4)

II. 20 rep Back Squats:
40kg(20) - 60kg(20) - 92.5kg + 2 pounds (20) Success !!!

III. 3 Rounds of:
a. Strict Pull-ups: 13 -12 - 11
b. HSPUs: 15-12-11
c. L-Sit: 20s - 20s - 20s

Clean & Jerk

Snatch

40kg(3)- 50kg(2) - 60kg 1 x 3 sets

Deadlifts

90kg(3) - 105kg(3) - 115kg(3)

Front Lever/Planche Practice for 15 minutes

Super Squats #4

Press
40kg(3) - 60kg(3) - 65kg(3)

Back Squats
40kg(20) - 60kg (20) - 90kg+2lbs(20) Success !

3 Rounds of:
3 Rope Ascents, long arms descent with leg assistance
Max dips: 22-21-20
Max hollow rocks: 55s-50s-50s

Oly Lifting Day

Warm-up: Barbell Complex 20kg - 30kg - 40kg

Clean Grip Snatch Pull x 3

Behind the neck thruster x 3

Goodmornings x 3

Bent Rows x 3

-Clean & Jerk 1 x 5 sets

70kg - 75kg x 4 sets

+ 1 set of 100kg rack support dips as in the jerk x 5 reps

-Weighted Ring Chin-ups: BW(5) - 25(3) - 50(5)

-Planche Holds/Planche Push-up training

Super Squats

I. 20 rep squats
88 - 133 - 195 pounds. Success !!!

I came out of solitary training (garage) for this workout. It felt heavy last time so I wanted to draw energy from other souls in the gym setting. : ) That sound weird. haha. But something worked. It felt comparitavely easy today. It felt like I opened up new neural pathways in the squat movement, or maybe just enhanced the existing ones. or maybe it was the bigger coffee today, and maybe because I did it earlier in the day. Too many variables. I don't care about the science. I'm getting stronger.

II. 3 Rounds

Pull-ups Strict: 14 - 10 - 9 = 33
Handstand Push-ups: 20 dips by mistake - 11 hspu's - 11
L-sits: 20s - 20s - 20s

General Conditioning

I. Prowler Sprints 180 pounds, 6 x 40 yards , 60-90 seconds rest , maybe more on the last sets

2 plates in the front, 2 plates in the back

These are SUPER POTENT. My legs got a massive pump, and I was exhausted. Almost nauseas.

II. 15kg Plate Pich Grip Carry 6 x 50 yards

III. Power Wheel Challange 100 yards not timed

Strength

Snatch 1 x 9

(135-145-150)x 3

Deadlifts 5 x 3

185-215-240

Front Lever Holds

20rep Squats

I. Press 5 x 3 sets

105 - 120 - 130



II. 20 rep Squats

190 x 20



III. 3 Rounds max effort:

pull-ups

dips

hollow rocks

Rest Day

Playing with some L-hangs, bridges, wall slide holds, headstands, planks. Fun stuff : )