Clean, Jerk, Squat

09/04/15

Dynamic Warmup

Clean (205) + Hang Clean + Push Jerk + Overhead Squat x 2} x 4
Squat (385) x 5, (335) 3 x 5

Snatch, C&J, Squat

09/02/15

Dynamic Warmup

Power Snatch (155) + Hang Snatch (below knee) x 2 } x 4
Clean & Jerk (215) x 2 } x 4
Back Squat with 3 second pause at bottom (340) x 3 } x 4

Clean, Squat, Morning, Arms, Calves

09/01/15

Dynamic Warmup

Power Clean (215) 4 x 3
Back Squat (295) 4 x 7
Seated Good Morning (135) 4 x 5

superset x 3
Cable Curl
Pressdown
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superset x 3
single arm cable curl
rope pressdown
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Seated Calf Raise

Snatch, Front Squat, Press

08/31/15

Dynamic Warmup

Snatch (150) + Snatch Balance x 3 } x4
Front Squat (250) 4x4
Jerk (115) x 1 + Front Press (from jerk position, 3 sec. hold at top ROM) x 3  } x4

Clean, Jerk, Squat

08/28/15

Clean (185) + Hang Clean + Push Jerk + Overhead Squat x 2 } x 4
Back Squat (375) 4 x 6

Pull, Squat, Row

08/27/15

High Hang Snatch Pull (135, 155) 4 x 3
Front Squat, 3:1:3 tempo (235) 4 x 3
Barbell Row (135) 5, (185) 2x5, (215) 5

Snatch, C&J, Squat

08/27/15

Dynamic Warmup

Power Snatch (135) + Hang Snatch (below knee) x 2 } x 4
Clean & Jerk (205) x 2 } x 4
Back Squat with 3 second pause at bottom (330) x 3 } x 4