Strength:

A) 3 Pos-Snatch

B) Heavy Snatch Singles

C) Heavy Single Full Cleans

D) Heavy Hang Clean Single

E) Backsquat 3x5

Results:

A) 155/175/195/210/220(f)/225(pr)

B) 215/215/220/225/230

C) 225/245/255/265/275(f)* again can clean it just can't stand up with it

D) 195/225/235/245/255(pr)

E) Completed @ 285

Strength:

A) 5x1 Split Snatch

B) Track Triplet
3 Rounds
8 Split Snatch @115
7 Bar Muscle Ups
400m Run

Results:

A) 165/175185/195/205

B) 7:43

*While my numbers have been going on up my diet has been really poor the last few weeks and I can feel it. I really need to start getting this dialed in so I can truly optomize the limited amount of time that I have to change. Hopefully I can start planning meals out and having more food avaible to keep up my strength gains,

Strength: 

A) 1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch x 7

B) 1 Power Clean x 7

C) Front Squat 3x5 (Increase from previous set)

D) Push Press 5x5

Conditioning:

10-8-6-4-2

Muscle Ups

Box Jumps @ 40in

Results:

Strength:

A) 185/195/205/210/215/220/225/230/235(f)

B) 225/235/240/245/250/255/260/265(f)

C) 3x5@255 Complete

D) 165/175/185/195/205x3

Conditioning:

5:33 - Felt real smooth

Combination of yesterday and today - too lazy to write it out in a nice format.... also missed a training day on sat but I cant remember what I did. Been really hectic with work so training has been very erratic but no complaints still improving with a lot to work on. 

Wednesday 8/22/12

Conditioning:

4 Minutes on/4 Minutes off x 3 rounds
2 Muscle Ups
4 Power Snatches @ 165/155/135
8 C2B

Strength:

A) Bench 5x5

B) Every 45 Seconds 5 Hspu x 8 Minutes

Results:

Conditioning:

3 Rounds/3 Rounds/3 Rounds

Strength:

A) 185/205/225/235/245

B) Complete

Thursday 8/23/12

A) Hang Snatch 7x2 (double from hang)

B) Snatch 7x1

C) Clean Pull+Clean

D) Front Squat 3x3

Results:

A) 165/185/195/205/215/225/230x1

B) 185/195/205/210/215/225/230(miss)

C) 205/225/235/240/245/250/255(miss)

D) 3x3@225

*Much needed rest/recovery day tomorrow

Strength:

A) Find 5 RM TnG Deadlift

B) Front Squat 5x5

C) HBBS 5x2

Conditioning:

Complete 100KB swings @ 53
Every 30 sec preform 2 Deadlfts @ 80% of 5RM

Results: 

A) 405

B) 5x5@245

C) 245/275/275/285/295/305x1 

Conditioning:

6:59 @ 325

Friday August 17th, 2012

Strength:

A) 5x5 Front Squat

B) 5x2 Power Clean (not TnG)

C) 4x15 SLDL

Conditioning

5 Rounds
10 PP @ 155
10 Burpees
10 T2B

Sunday August 19th, 2012

Strength:

A) 5x5 Front Squat

B) 5x3 Push Press

C) 5x1 Clean and Jerk

Conditioning:

5 Rounds
300m Run
4 Power Cleans @ 225
4 Muscle Ups

Monday August 20th, 2012

Strength:

A) 1 Snatch from Floor + 1 Snatch from below knee x Max for day

B) Snatch 5x1

C) Clean 5x1

Conditioning:

21/15/9-42/30/18
Backsquat @ 225 - T2B


Results:

Friday

Strength: 

A) 5x5@235

B) 230/230/235/240/245x1

C) 4x15 @ 205

Conditioning:

9:28

Sunday

Strength:

A) 5x5@240

B) 185/205/215/220/225

C) 245/255/255/265/265

Conditioning:

12:56

Monday

Strength: 

A) 225

B) 5x1@230

C) 225/235/240/245/250/260

Conditioning:

9:38

Strength:

A) Work Up to A Heavy Double (not TnG but short rest)

B) 5 x 1 Snatch @ 90+%

C) Snatch Push-Press x 3 

D) Safety Bar Back Squat x 5

Conditioning: 

5 Rounds

3 Muscle Ups

6 HSPU 

9 Hang Cleans @ 155 

Results: 

A) 165/195/205/210/215/220

B) Completed @ 225

C) 165/195/215/225/235x2 

D) 145/195/215/235/245 - This was way more difficult that I had predicted, going to try to get some safety squat work in more often

Conditioning:

13:21 - HSPU fell apart like none other, a little humbling to get outta the garage and compete a little 

Strength/Conditioning

A) Work to a Heavy Single Deadlift

B) EMOM x 8
3 Deadlifts @ 85% (of single)
3 Muscle-Ups

C) Work to a Heavy Triple Bench

D) EMOM x 8
3 Bench @ 85% (of triple)
10 T2B

E) 3 Rounds
10 Overhead Squats
50 Double Unders

Results:

A) 445 (20lb Deadlift)

B) Completed @ 355

C) 255 x 3

D) Completed @ 215

C) 3:15 

* Completely wrecked from the Deadlifts, taking today off (posted late). Trying to not over train and since i have been focusing alot of the strength component of training the rest will hopefully be beneficial to my gains. Keep on the grind!

Strength:

A) Work to a Heavy Double of 1 Power Snatch + 1 Snatch

B) Snatch 5x1 @ 90%

C) Power Clean 6x1 @ 92%

D) Front Squat 
Wave 1: 1x3 1x2 1x1
Wave 2: 1x3 1x2 1x1
Wave 3: 1x3 1x2 1x1 

Conditioning:

3 Rounds:
40 Box Jumps @ 24in
30 Pull-ups
20 Ring Dips
10 HSPU

Results:
 
A) 210 (PR) - Power Snatch (PR)

B) Completed @ 215

C) Completed @ 245

D) 255x3/270x2/280x1/265x3/275x2/285x1/275x3/285(x1)/290x1

Conditioning:

12:14 - Super slow...

Thursday 8/9/12

Strength:

A) 3-pos Snatch Deadlift + 1 Hang Snatch 7x1

B) Max 4 Day - Clean & Jerk

Conditioning:

5 Rounds
5 Squat Cleans ---> 1 Squat Clean @ 225
8 Deficit HSPU
12 Pull-Ups

Results:

A) 185/195/205/210/215/220/225(f)

B) 270 - backed off and hit 250 3x1

Conditioning:
10:21

Friday 8/10/12

Strength:

A) 1 Snatch + 1 Snatch Below Knee - 5 x 1 @ 85%

B) 1 Clean Below Knee + 1 Clean - 5 x 1 @ 80ish %

C) HBBS 3x5 @ 83%

Conditioning:

12 Min AMRAP
20 Pistols
20 T2B
20 Push-Ups

Results:

Strength:

A) 5x1@ 205

B) 3x1@225/2x1@230

C) 3x5 @ 285

Conditioning:
4 rounds + 2 pistols - I feel beat to shit looking forward to resting tomorrow!

Strength:

A) HBBS
Wave 1: 1x5 1x3 1x1
Wave 2: 1x5 1x3 1x1 
Wave 3: 1x5 1x3 1x1 

B) Snatch 5x1 @ 92% 

C) Work to a Quick Single Power Clean

Conditioning:

5 Rounds
5 Power Cleans @ 205
30 Double Unders
5 Muscle Ups

Results:

Strength:

A) HBBS 
Wave 1: 255/275/295
Wave 2: 265/285/325
Wave 3: 275/305/345

B) 5x1 @ 220

C) 245 - Not great, really need to work on the last pull/speed thru the middle and turn over

Conditioning: 

10:06 - this was actually a really fun workout, it would have been alittle more difficult if I was able to complete the Mus unbroken but my hand is ripped open and it took everything i had just to just up and grab the rings - I am going to revisit this in a couple of weeks and see where I am at. 

Strength:

A) Front Squat (wave)
Wave 1: 1x3 1x2 1x1
Wave 2: 1x3 1x2
Wave 3: 1x1 1x3 1x2 1x1 1x1

B) 1 Snatch Deadlift + 1 Snatch Below Knee - Max for day

C) 1 Clean Deadlift + 1 Clean Below Knee - Max for Day

Conditioning:

3 Minute Running Clock x 4 Rounds
15 T2B
15 Box Jumps @ 24in
15 Thrusters @ 75

Results:

A) 225/245/265/235/255/275/245/265/285/295

B) 165/185/195/205/215/220(f)

C) 185/205/215/225/235/245/250(f)

Conditioning:

1:20/1:20/1:22/1:30

Strength:

A) Work to a Heavy Single Clean Deadlift

B) 4x8 Clean Deadlift @ +100%(best clean)

C) 5x3 Snatch Drop

Conditioining:


Nancy
5 Rounds
400m Run
15 OHS @ 95lbs

Results:


Strength: 


A) 385


B) 4x8@285


C) 135/165/175/185/195


Conditioning:


9:58 - PR 

A jumble of the last 3 days, been super swamped so havent been able to keep track very well

Thursday 8/2/12

A) Max Snatch

205/210/215/220(f)/225/230/235(f)/240

Friday 8/3/12

Conditioning:

4 Rounds
6 Muscle Ups
6 Box Jumps @ 30inch
25 OHS@65

Strength:

A) Work to a quick heavy double Front squat

B) Every 30 Seconds take 5% off of your heavy double and complete 2 reps for 5 miuntes

Conditioning:

16 Min AMRAP
7 Power Snatches @ 135
30 Sit-ups
7 HSPU

Results:


Conditioning: 


8:54


Strength:


A) 280


B) 265/255/240/225/210/195/185/180/170/155


Conditioning:


7 Rounds completed


Saturday 8/4/12

Strength:

A) Work to a heavy 3-Pos Snatch (starting at floor)

B) Work to a heavy Power Clean

C) EMOM 3 HBBS @ 85% 1RM

Conditioning:

3 Rounds @ 80%

15 BW Bench Press
15 Pull-ups
400m Run

Results:


Strength


A) 205

B) 250


C) Completed @ 285


Conditioning:


11:51 

Strength:

A) 3x1 Power Snatch @ 77%

B) 3x1 Power Clean + Jerk @ 77%

C) 3x2 Back Squat @ 85%

Conditioning

10 Deadlifts @ 275
50 Double Unders

Results:


Strength: 


A) 3x1@185


B) 3x1@225


C) 3x2@285


Conditioning:


3:14


Started my full-time job today which will basically eliminate double days except for the weekends. I am going to have to really be on top of my nutrition and training structure to maximize the time that I have. Hopefully it will force me to focus and stick to a program.  

A.M

Strength:

A) Snatch
2x3 @ 73%
3X2 @ 77%
5x1 Snatch @ 88%

B) Clean +Jerk
3x2 @ 73%
5x1 @ 88%

C) Front Squat
2x2 @ 85%
2x1 @ 90%

P.M

A) Front Squat

x8@ 65%

-Max Strict Muscle Ups

x8@ 75% 

-Max Strict Muscle Ups

x8 @ 85%

-Max Strict Muscle Ups

Conditioning

B) 50 Burpee C2B Pull-ups

Results:

A.M

A) 180/185/215

C) 205/250

C) 255/265

P.M

A) 190(8)/225(6)/245(5)

B) 4:04