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"

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

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

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

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

Front Squats Doubles

I. Warm-up

a. L hang pull through to skin the cat pull out, 3 reps

b. #70 KB Swings, 5 reps

c. Wrestler's Twist 5r/5l

II. Front Squats

135(5) - 170(5) - 200 (3) - 200(2) x 4 sets

I really made the connection on how important the upward drive of the elbows out of the hole IS !

III. 10 minutes as many rounds as possible.

#135 Healthlifts , 10 reps

15 Push-ups, on knuckles standard from now on. Back to the karate days.

7 Rounds + 10 HLs

Front Squats

I. Front Squats 5 x 5
115 - 155 - 195 (5) - 195 (5) - 195 (4)

II. 15-12-9
95, Thrusters
Pull-ups