Yesterday 20120419
500m row warm-up
Powercleans
135lbs x 5/155lbs x 3/175lbs x 5/185lbs x 5/185lbs x 5
Hang (below knee) Snatch
95lbs x 5/115lbs x 5/135lbs x 5/135lbs x 4
Snatch Push Press + Over-head Squat
135lbs x 3 + 3 x 2
Conditioning (some-what):
2 Rounds;
20 push-press @ 95lbs
20 hand release pushups
20 dead-hang pull-ups
Last few sessions:
20120418
KB Clean & Jerks x 20 reps x 3 sets (70lb)
Floor wipers x 10 x 3 sets on pull-up bar
KB Snatch + Windmill + Turkish Get Up x 2 x 3 sets w/ (70lbs)
(light day)
20120417
Front Squat
135lbs x 5/185lbs x 3/205lbs x 2/225lbs x 3 sets of 5 reps
Dead-lift
135lbs x 5 x 2 sets/225lbs x 5/275lbs x 3/335lbs x 2/365lbs x 3
Press + Push Press + Push Jerk x 3 x 3 sets w/ 135lbs
Muscle up on bar + 10 pullups x 2
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"It sucks anyways, you might as well have fun doing it"
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