Mon
Clean and jerk 230/2
Snatch from shrug and floor 165
Snatch balance 215
Tabata thrusters 95#
Wed
Depth jump up to about 42-43 inches
13 inch box squat 385/3, 415/1
3 circuits
405/5 deadlift
80′s/5 KB cleans
5 ring pullups
Rep Oly squat 225/35
Friday
Glenn’s JM press 325/3
Beekers with 10 reps extra on boards 250# no stopping
10 of 7-10 on incline bench with 135-175#
10 supersets of
80#/10 RKC KB swing
10 reps of either ring dips or pushups
warm up this week with handstand practice and box jumps or other plyo
Mon
Block snatch to 165
2 pos Clean and jerk-off box and floor to 205
Clean and jerk 235
Alt. front squat (195/8, 245/8) with prowler (2plate, 4 plates)
Wed
Reverse band Deadlift with fat bar-up to 540/5, and 540+130# chain/1
Single dumbbell clean 100/5 per arm
Medley of
Farmers 260′s
KB snatch 80/10 per arm
Pullup 25
Fri
Band benchpress-195+monster mini/5, 265+band/1
Bench press with KB’s hanging on bands-53′s+35′s/3
4 board bench
Chain pushups
400meter row-1:22
Mon
box jump from seated pos.
to Clean and Jerk-3 reps, up to 225
Chain front squat 185+130# chain/3
Tire flip and jump on and in and out-15 times
Wed
Kneeling box jump
to db single snatch up to 100/3 per arm
Extra wide sumo deadlift 405/5
RDL up to 385/5 with hanging leg raises
KB cleans 53′s/30
Friday
Fat bar bench with chain: 210+130# chain (got 230 but raised butt)
Tricep death with fat bar and chain: 110+130# chain, chest to 4 board, no stops
HSPU, once on rings (2) and 2 on wall, best 6 reps nose to floor
with rope climbs (up to 5 ascents, no feet)
DB cleans: run rack 95′s/3, 85′s/6, 70′s/12
Supersetted overhead tricep db ext and bb curls
Mon
Parallette work and shoulder mobility rx’s
Box jump from box squat
Clean from shrug to clean and jerk to 215
Clean 235
Front squat 5 set of 5 with 275#
Oly squat 325/5, 225/21
Wed
Handstand walk and box jumps
2 position snatch on the min for 12 min with 145#
Deadlift 455/4, 455/x, 425/3, 425/2, 425/1
rope climb 1, 2, 3, 4
95# snatch to snatch grip behind neck jerk-15 reps then 15 KB swing to overhead with 80#
Friday
3 min pushup test-108 reps
Slight decline bench: 10 reps, each 50 each set to 245/6-pinky on ring grips
3 Board bench-close grip 275/5
Db incline press
KB prone row
Tate presses
Incline curls
Farmers with shrugs-80# KB’s (walk to one end of room 10 shrugs to other 9 shrugs, etc)
Last week
warm up this week was box jumps, handstand/parallette practice, first movement
Mon
Clean from shrug position-215
Front box squat (about 9″ box)-145+130# chain/3- 3 sets
3 sets, tri sets
good morn 95+130# chain/5
Kb swing to overhead-80/15
Tire sprint
Wed
whip power snatch-155
3 board bench press-275+130# chain/3
Incline db press-100′s/10
Ring handstand pushups-3 to feet elevated ring pushups to ring pushups to pushups
farmers walk-110#/hand for 1/4 mile (alternate with other guy)
Fri
Push jerk-255 (pressed out)
reverse green band squat-465/5 to dynamax ball
alternate
weighted muscle up (up to 18# added)
Figure 8 KB snatch 53/10
single db clean and one arm press, alternate arm 100/14 total reps
to tire flip then jump on tire, then into tire and on again-10 total reps
Slosh pipe lunge
This week
Foot hurting so no jumps, handstand/parallette practice, first move
Mon
snatch from shrug position-165
Overhead squat 205/3
front squat 300/3
back squat oly 365/3
3 rounds of
38″ box jump-5
135# snatch balance-5
snatch 135/5
Wed
Clean 3 position: shrug, hand, full 205
Deadlift 485
10 rounds
Power clean 185
100# kb swings to chest level-10 reps
Friday
3 board fat bar bench-290+monster mini/2
sets to 50 reps with 225# (first set got 20 reps)
3 rounds of
bb thruster (95/5, 145/5, 195/4)
10 ring dips
1 rope climb, no feet
squat to 13″ box (rep as fast as can)
225# 1, 2, …, 10 then 30 reps
Been lazy about writing these the last couple of weeks. So abbrev. version
Mon
Clean from Shrug then floor-up to 205
OHS-missed 230
Front squat 315
Thrusters
225/1
205/3
185/5
135/10
95/21
Wed
Snatch pull to snatch up to 165
Fat bar chain bench 230+about 120# chain off floor at top
225# bench, close grip 4, pinky on ring grip 8, comp. grip 10 reps
alternated with sternum to bar chins
HSPU on paralletes to chain pushups
Farmers 280#/hand for about 50 feet
Stone carry
Friday
Split jerk 235/2
Deadlift off 6″ block-335+130 lb chain
Tire flip alternated with 150# fat bar clean and press until 25 reps each done
100# KB swing 50 reps
Mon
Clean from shrug 195#
Front squat 8 sets of 8 reps: 225# used
Truck pull with rope and push back
Wed
Rev. green band bench with minis attached to 365, got 385 but butt up
225# bench-19 reps
Military press 175
Military to push press 145/15 total reps
Incline fly 65/5 to incline press 65/5 to ring pullups 10
3 sets of bb shrug and db curls
Fri
Snatch to OHS up to 170#
Sumo deadlift 475/5
RDL to weighted chest to bar pullups
KB dual snatch 53′s/15,10,5
BB clean 135/30 reps
Mon
Alternate
sit on box to box jump up to 40″
Hang+reg. clean up to 225#
Practice clean from shrug position with 185#
Front squat with KB’s suspended with bands: 185#+53′s hanging/3 reps
Superset
Zercher carry with 220# for 180 feet
Prowler 160 feet with 6 plates
Wed
Alternate
Depth jump to 38″ box
Hang snatch up to 170#
Monster band bench press 245+bands, got 265 but raised hips
Altenate, 4 times
Incline bench press-10 reps
Log prone row-10 reps
Log clean for 10 reps to farmers walk
ended with some biceps db curls and situps
Friday
Alt. box jump from sitting and
Behind neck split jerk – up to 245, got 265 but pressed out
Deadlift, missed 495
10 muscle ups to 370# DL/6 reps to prowler push
Lunge parking lot with 135#
10 reps each with 135#-jump squat, front squat, squat
Mon
Box jumps alternated with
Power clean and front squat to 230#
Box squat 13″-doubles to 405#
Prowler
about 80 feet pushes with 8 plates, 2 with 6 plates and 2 with 4 plates
Wednesday
warmed up with handstand practice, muscle snatches to 165/2 and various depth jumps-I watched a short interview with Michael Yessis that Even-Esh had sent. Inspiring 
Bench 315/3-raised butt up a bit on 3rd
4 board 365/5, 405/2-bar was whipping a lot
Incline db-100′s/6
Shoulder the 145# stone, 10 times
3 Circuits of
ring pullups-5 (1st circuit was muscle ups)
ring dips-10
db curls 45′s/10
Not training rest of week. There is a strongman comp. that is a cancer fundraiser on Sat so I’ll head to that and use it as a training session.
Sun
Block Snatch to 165
Incline chain bench press (new bench!) 115+130#chain/2
Floor KB press 100′s/5
Chain pushups
KB clean and press
100/1 to 80/5 to 53/10 (reps each arm)
Trisetted seated bb press, french press, bb curl
Wed
Clean to 245
Chain front squat 195+130#chain
Oly. back squat 315/11
Truck pull -harness and rope
Fri
Push jerk got 245, 250 pressed out
alternated with partial deadlift off 6″ block with shoes on: 505/3
Db row 150/5
alternated with kb swing 100/15, three times
Tire flip 3 times
alternated with axle clean and press 175#
(tire for 100 feet, last set axle-9 reps of presses)
Mon
Clean pulls up to 325
Power clean and split jerk up to 225
Deadlift with chain draped over bar-425+130 chain
Stone load
Prowler push-2 times, 8 plates/100feet
Wed
Bechpress 2 board with chain 265+120 chain off ground
Tricep death 205 used
Db snatch 100/3 each arm
Log clean and press 180/10
Farmers 160′s
Curls
Fri
Overhead squat 210/3
Front squat 285/3
Oly squat 325/5
Bb complex to 155
Snatch 2 reps
Snatch balance 3
Power clean 3
Clean and jerk 3
Truck pull, harness only
