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

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

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

Overhead Squats

Warmup:
3 Rounds of
oh squat/sotts press combo, 3 reps
l hang pull thru to iverted pike, 3 reps
wrestler's twist, 3 right/ 3 left

Overhead Squats 2 x 5 sets
175 x 2 x 5

"Smokey Bear" Dumbbell Complex
10 minutes as many reps as possible of:
Deadlift
Hang Power Clean
Thruster

=34 reps 45% of my bodyweight. 40pound dumbbells