Wednesday 8/28/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 2x 20kg - 2x 10

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 10/10

Double swings 2x 20kg - 5x 10

Tuesday 8/27/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 6

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 162.5lbs 3x 1,2,3

Monday 8/26/13

Afternoon:

Long cycle 2x 16kg - 4x 11

Long cycle 2x 16kg (2 minute set) - 2x 14

Snatch 16kg - 4x 11/11

Pullups - 2x 7, 1x 8

One hand swings 28kg on the minute - 10x 5/5 (100 reps in 10 minutes)

Friday 8/23/13

Afternoon:

3 rounds of:
Double bell swing 2x 16kg - 1x 10
One hand swings 20kb - 1x 10/20

Long cycle 2x 16kg - 6x 10

Snatch 16kg - 3x 10/10

Two hand swings 28kg - 2x 10

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 160lbs 3x 1,2,3

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 1x 5 

Wednesday 8/21/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 4x 20kg - 2x 8

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 8/8

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 157.5lbs 3x 1,2,3

Monday 8/19/13

Afternoon:

Long cycle 2x 16kg - 4x 10

Snatch 16kg - 3x 10/10

Pullups - 2x 6, 1x 7

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 3x 1,2,3

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 5

Wednesday 8/14/13

Afternoon:

Long cycle 2x 16kg - 3x 10

Pullups - 2x 5, 1x 8

Press - 65lbs 1x 5, 85lbs 1x 5, 102.5lbs 1x 5

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 285lbs 1x 5

Monday 8/12/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 172.5lbs 2x 5, 1x 1,2,3

Curl - 50lbs 2x 12

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 200lbs 2x 5, 185lbs 1x 1,2

Friday 8/9/13

Afternoon:

Press - 65lbs 1x 5, 100lbs 2x 5, 1x 10

Chinups weighted 10lbs - 1x 8, 1x 7

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 200lbs 3x 5

Swiss ball neck bridges

Frustrating to see how weak my squat is after taking a break from it. I am making progress in my chins though.

Wednesday 8/7/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 170lbs 2x 5, 1x 7

Curl - 50lbs 2x 12

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 280lbs 1x 7

Swiss ball neck bridges

Swings two handed 32kg - 5x 12

I'm also greasing the groove with pullups almost every day. Sets of 3, 4 and 5. Usually about 4 sets plus or minus most days.

Monday 8/5/13

Afternoon:

Press - 65lbs 1x 5, 97.5lbs 2x 5, 1x 9

Chinups weighted 10lbs - 2x 7

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 195lbs 2x 5, 1x 6

Swiss ball neck bridges

Friday 8/2/13

Afternoon:

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 3, 155lbs 1x 3, 167.5lbs 2x 5, 1x 7

Curl - 47.5lbs 2x 12

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 190lbs 2x 5, 1x 7

Swiss ball neck bridges