Olympic Lifting Heavy Singles

Snatch

180 pound PR !!!

Clean & Jerk

205- 215 (x-x-x)

I cleaned the last one , jerked it , but lost it as I was standing up with it.

Front Squats

135(5) - 185 (3) - 225 (1) - 235 (1) PR !!!

Box Jumps

37" - 43.5" - 45"(partial) - 42"

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

Sunday Hard Play

Ia. Clean & Jerk 145lbs x 3 x 3

Ib. German Hang Pull 5 x 3

IIa. Snatch Pull 155-165-175 x 3 x 3

IIb. Ring Push-ups (Bulgarian) 3 x 5

IIIa. Overhead Squat 155lbs x 3 x 3

IIIb. Ring Rows 5 x 3

IVa. Front Squats 200lbs x 2 x 3

IVb. Ring V-outs 5 x 3

Speed and Upper Body Strength Day

I. Muscle Snatch- Heavy Single

57,5kg

IIa. Snatch 60%(50kg) 2 x 5

IIb. 1 arm chin-up hold, 6 seconds R/6 seconds L x 5

IIIa. Clean 60%(60kg) 2 x 5

IIIb. Ring Dips with a turnout 5 x 5

IV. Jerk 60%(65kg) 2 x 5

IV. Toes to Rings, straigth legs 5x5

Night time:

Pike stretch, a few minutes

Straddle stretch, a few minutes

Front Splits R/L, a few minutes on each side

Bridge 1minute x 3

Weightlifting day

Clean& Jerk 1 x 3

155lbs

Snatch Pull 3 x 3

165lbs

Front Squat 3 x 3

195lbs

Snatch Push Press 3 x 3

165(3) - 165(3) - 175(3)

3 Rounds of:

max inverted hang, rings

max hollow body

max superman hold

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

Olympic Lifting- Heavy Single Day

Dynamic Warm-up 10 Forward Rolls 10 Backward Rolls 10 Backward roll to pushup support 10 Handstand Rollouts

Snatch- Heavy Single

135-155-165-170-175(x-x-x)

Clean&Jerk- Heavy Single

155-185-195-205-210-215 PR !!!

Front Squat- Heavy Single

155-185-205-215-225 PR !!!

Box Jumps- 3 x 5

32"- 35"- 38"- 40"- 42"

Later that evening...

a. Front Lever 6 seconds x 7 sets

b. Planche 6 seconds x 7 sets

c. German Hang 6 seconds x 7 sets

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

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

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