William's Log

[William McAlpine]

Monday - 12-20-10

Snatch - 175x1x2, 177.5x1x7
Squat - 280x5x3
Bench Press - 167.5x5x4
Pull Up - BWx5x4

Tuesday - 12-21-10

Snatch 155x1x5
C&J- 210x1x8
Front Squat - 210x3x3
Overhead Press - 135x3x3

Thursday - 12-23-10

Snatch - bunch of misses with 165, 175 with some makes
C&J 215x1, 225x1
Bench Press - 177.5x5

Friday - 12-24-10

H Snatch - up to 175, above knee
HC&J - up to 205 from high hang, these are hard
Squat - 283x5x3
Deadlift - 225x5

[William McAlpine]

Monday 12-27-10

Snatch - 180x1x7
Squat - 285.5x5x3
Bench Press - 170x5x5

Wednesday - 12-29-10

Snatch - 157.5x5x1
C&J - 215.x1x8
Front Squat 215x3x3
Overhead Press 137.5x3x3

Friday - 12-31-10

Snatch - 185.x1x3
Squat- 310x1
Bench Press - 180x5
Deadlift - 235x5

[William McAlpine]

Monday - 1-3-11

Recevied coaching at a local crossfit.

Wednesday - 1-5-11

Snatch - 165x1x4, 175x1x3, 185x1x5
PC&J - 200x1x5
Press - 140x3x3

Thursday - 1-6-11

Snatch - two me a few tries buy hit 200, then 185x1x6

Saturday

PC&J - 205x1, 215x1, 220x1
Squat - 280x2x3
Bench Press - 185x5

[William McAlpine]

I'm in a "commercial" setting for the next week, so no Olympic lifts.

Monday - 1-10-11

PC + Push Press - 195, 205 missed the first one with 205
Squat - 275x3x5

Tuesday - 1-11-11

Front Squat - 225x2, 235x2, 245x2
Bench Press - 170x5x2
did some DB rows

Thursday - 1-13-10

Powersnatch - 155x1x6
PC&J - 185x1x3
Press - 142.5x3x3
CGBP - 135x5x2

Friday - 1-14-10

Snatch - up to 185
C&J - 235, misses with 245
Squat - 285x2x2
Deadlift 295, 245x5

[William McAlpine]

Monday 1-17-10

Snatch - 175x1x12
Squat 280x3x4
Press 125x5x3

Tuesday - 1-18-10

Snatch - 155x2x2
PC&J - 205x2x2
Front Squat - 225x3x3

Thursday

Snatch missed a couple of warm ups then 185x1x3
C&J 225x1x2
Bench Press 175x5,4,5 my lift off was not very in sync on the second set

Friday

Snatch up to 195
C&J 235x1x3, missed a jerk
Squat 290x1x5
Deadlift 255x5

[Blake Nelson]

im logging.....

[William McAlpine]

Originally Posted by Blake Nelson

im logging.....

nice

Monday

Snatch 185x2x4
Squat 285x3x4
Press 127.5x5x3
did some pull ups

Wednesday

Snatch 155x2x3
PC&J 205x1x5
Front Squat 230x3x3

Friday

Snatch 195, 205x0x2
C&J 245, 250x0 miss jerk barely
Squat 290x1x5
Deadlift 265x5
did some ring dips

[William McAlpine]

Monday

Snatch: 190x1x6 (5/6)
Squat: 290x3x4
Press: 130 fail 4,3
did some pull ups

Wednesday

Snatch 155x2, 160x0, 160x2x2
PC&J 205, 210x1x3
Front Squat 235x1+2, 235x3x2
Bench Press 155x8x3

Friday

Snatch up to 200
C&J up to 245
Clean to 255
Squat 300x1x2
Deadlift 275x5

[William McAlpine]

Monday

Snatch 195x1x6 (5/6)
Squat 295x2x2, 275x2, 245x5x2
Press 115x6x3

Wednesday

Snatch 165x2x2
PC&J 215x1x3
Front Squat - 240x2x3
Bench Press - 155x5x3

Friday

Snatch up to 205 missed 210 once
C&J up to 255 with a missed jerk, missed clean afterwards
Squat 305x1x3
Deadlift 275x5 (misload)

[William McAlpine]

pretty sick at the beginning of the week so I took it easy today:

Thursday

Snatch 175x1
Jerk 205
Front Squat 225x1

Friday

Snatch up to 190, missed 195
C&J 225x1
Squat 245x5

Sunday

Snatch up to 195, miss 200
C&J up to 235
Squat 255x5

Wednesday

Snatch up to 195
C&J up to 230 with two misses at 225