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Old 10-29-2010, 06:26 AM   #91
William McAlpine
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Join Date: Mar 2010
Posts: 138
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Tuesday

Snatch

155x1x3 3/3

C&J

205x1x5 (5/5)

FS

215x2x3

Dips

BWx8x3

Thursday

Snatch

190x0
190x1
195x1
200x1

C&J

215x1
220x1

Bench Press

135x5x5
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Old 10-30-2010, 05:20 PM   #92
William McAlpine
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Friday

C&J

225x1
235x1
245x0x3

Squat

275x5

SDL

280x5
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Old 11-02-2010, 01:12 PM   #93
William McAlpine
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Posts: 138
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Monday Training

Snatch

190x1x8 (5/8)

Squat

260x5x5

Press

130x5x3

Pendlay Rows

115x5
125x5x4
110110
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Old 11-02-2010, 01:20 PM   #94
William McAlpine
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Tuesday

Snatch Complex

155x2x3 3/3 1st = power snatch, 2nd = full

C&J

215x1x5 (6/6)

FS

220x2x4

Ring Dips

BWx5x4

110210
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Old 11-05-2010, 01:58 PM   #95
William McAlpine
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Friday

Snatch

195x1
202.5x1
205x0x2 hopefully 205 will come down next week

C&J

225x1
235x1
245x0x1 missed jerk again; guy said it was high enough, but I didn't get my head through quickly enough

Squat

275x5 miss loaded
280x5

SDL

285x5 these looked awful; i'm going to do 3 sets next week and focus on maintaining a tight arch
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Old 11-08-2010, 05:49 PM   #96
William McAlpine
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Join Date: Mar 2010
Posts: 138
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Monday Training

Snatch

192.5x1x4 (3/4)

Squat

265x5x5

Press

132.5x4 (fail
155x3x3 push press

Pendlay Rows

135x5x4


Notes

Felt pretty fatigued during the snatch warm ups. Decided I was just going to go with 4 singles today. I failed pressing which stinks because I am 10 lbs away from a PR (142.5x5x3). I guess thats what happens when weight loss occurs. I think I will try something like this:

Monday: Push Pressx3x8
Tuesday: Overheadx5x3 (start light)
Thursday: Bench Pressx5x5
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Old 11-12-2010, 07:51 PM   #97
William McAlpine
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Posts: 138
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Tuesday

Clean and Jerk

220x1x6 6/6

Front Squat

225x2x5

Overhead

115x5x3

Friday

Snatch

195x1
205x1

C&J

225x1
235x1
245x0x1

Squat

285x5

Bench Press

135x5x5

http://www.youtube.com/watch?v=Z9Co-GHKvqI
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Old 11-15-2010, 05:58 PM   #98
William McAlpine
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Posts: 138
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Monday Training


Squat

270x5x5

Push Press

155x3x6 push press

Pendlay Rows

135x5x2
145x5x2


Notes

Some guys were doing a 20 minute WOD on the platform when I got there so I didn't snatch.
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Old 11-16-2010, 04:24 PM   #99
William McAlpine
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Posts: 138
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Tuesday

Power Snatch

160x1x3

Clean and Jerk

225x1x7 5/7

Front Squat

230x2

Overhead

117.5x5x3

notes

Poor day. Need to keep my shoulder over the bar longer and have a more vertical pull.
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Old 11-22-2010, 03:37 PM   #100
William McAlpine
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Thursday

Snatch

195x0x5

Clean

worked up to 235

Bench Press

145x5x5

Friday

Snatch

195x1
205x0x2
207.5x0

Clean

245x1
225x1x3 with jerk

Squat

295x5

GHR

BWx5x5

-----

Monday

Snatch

185x1x6 5/6

Squat

255x5x5

Push Press

160x3x6

Rows

155x4x2 (wasn't very strict so I dropped down)
135x5x2
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