Rest day

10/12/12

Snatch Max: 190

Clean and jerk max: 240 (locked out 250 3x but didn't hold)

Clean max: 260

10/10/12

Snatch
3x1 80%: 155

Clean and jerk
3x1 80%: 195

Snatch pull
3x2 90%: 185

Every 2 min for 8 min:
3 box jump 34"
6 Burpees
9 t2b

Time: 38, 36, 34, 32

10/9/12

Powersnatch
5x1 70%: 135

Powerclean and jerk
5x1 70%: 170

Clean pull
3x2 90%: 230

Push press
4x1 heavy - 165, 185, 205, 215(fail)

12 min Amrap at 80%:
100 DUs
5 hspu
7 KBS 62#
9 c2b

Rounds: 3+100+5

10/8/12

Snatch
2x1 at 80% - 155
1x1 at 85% - 165
1x1 at 90% - 175 (2 fails)

Clean and Jerk (same scheme as above)
195, 205, 215

Front Squat
4x1 at 85% - 225

Bb bent row Row
4x3 heavy- 215

Conditioning
EMOM 6 minutes:
3 Burpees
3 Bar MU

10/6/12

Quickly find heavy Snatch: 185

Quickly find heavy Clean and Jerk: 225

21-15-9
Cleans 155
Clapping push ups
Time: 6:58

Immediately run mile

Time: 8:02
Total time: 15:43

10/5/12

OLYMPIC
(1a) Hang Snatch (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
145x3, 155x2

(2a) Hang Clean (below knee) - 5 x 2 (75% for 3 sets, 80% for 2 sets)
190x3, 205x2

(3a) Snatch Balance - 4 x 2 (heavy)
175, 185, 195 (0/2), 195 (1/2)

STRENGTH
(4a) Good Morning - 3 x 8 (moderate)
95

(5a) DB Bent Over Row - 3 x 10 (moderate)
50

(6a) GHD Sit-ups - 4 x 10 (moderate weight) - 10