Strength and Power Day

1a. Snatch 120 lb x 2 x 3

1b. Fat Bar Pull-ups: 7-7-6

2a. Clean Pull 205 x 3 x 3

2b. Headstand Push-ups x 3 x 3

3a. Snatch Balance 155 lb x 3 x 3

3b. Wrestlers Twist 10lb x 5R/5L x 3

4a. Back Squats 230 lb x 2 x 3

4b. L-Sit (10 seconds on/20 seconds off x 3) x 4 sets

Oly Lifting- Heavy Singles

Snatch- Heavy Single

135-155-165(x)-165-175-180(x)

Clean & Jerk- Heavy Single

155-175-195-205-215(x)-210

Back Squat-Heavy Single

205-225-245-255-265(x)-260 PR !

a. Box Jumps 3 x 5

45"-45"-45"-42"-42"

b. Power wheel roll-outs 5 x 5

Later that evening:

negative press to handstand against wall, 10 min

beatboy practice

handstand balance practice, 10 min

Weightlifting=Powerful Hip Extension + Gymnastics= Indominable upper body and core strength

I. Snatch 70% 2 x 3

125 pound

II.Back Squat 80% 3 x 5

205 pound

III. Deadlift 5 x 3

249 pound

IV. Push Press 5 x 3

165 - 160 x 2 sets

V. 1 rope ascent every minute on the minute for 10 minutes on a 2" thick rope :p

got it. next time try to descend without arms every other rep.

working on that monkey claw

Weight Training

Snatch 2 x 3 115 pounds Clean Pull 2 x 3 205 pound, drop weight next time and correct technique a little more Snatch Balance 1 Rep Max 160 - 179 - 199(x) - 189(1) - 199(x) Back Squat 2 x 3 225 pouns 10 minutes amrap: rope climbs with legs = 10 ascents in the evening: 15 seconds of work/30 seconds of rest x 12 sets of: L-Sits

Snatch -Heavy Single 170 Clean & Jerk - Heavy Single 215 Back Squat - Heavy Single 254 Box Jumps 3 x 5 42"

Snatch 65% x 2 x 3

55kg

Clean Pull 103% x 2 x 3

100kg

Snatch Balance 75% x 3 x 3

65kg-67.5kg -70kg

Back Squat 87% x 2 x 3

105kg