Monday 9/30/13

Morning:

Pullups - 3x 6

Pushups - 3x 20

Saturday 9/28/13

Morning:

Pullups - 3x 6

Pushups - 2x 20, 1x 10

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 295lbs 1x 5,3,2

Friday 9/27/13

Morning:

Horizontal Rows - 2x 13, 1x 10

Pushups - 3x 20

Afternoon:

Double press 2x 20kg - 3x 10

Two hand swings 32kg - 6x 10

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 10 

Wednesday 9/25/13

Morning:

Horizontal Rows - 2x 14, 1x 10

Pushups - 2x 20, 1x 10

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs, 1x 3, 290lbs 1x 5,3,2

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 175lbs 3x 1,2,3

Friday 9/20/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 4x 13

Wednesday 9/18/13

Afternoon:

Long cycle 2x 16kg - 2x 10

Long cycle 2x 20kg - 2x 11

Snatch 16kg - 2x 10/10

Snatch 20kg - 2x 11/11

Double swings 2x 20kg - 5x 11

Tuesday 9/17/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 8

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

Monday 9/16/13

Afternoon:

Long cycle 2x 16kg - 4x 14

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

Snatch 16kg - 4x 14/14

Pullups - 2x 6, 1x 7

One hand swings 28kg on the minute - 3x 6/6 (36 reps in 3 minutes)

Friday 9/13/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 12

Bench - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 153lbs 1x 3, 172.5lbs 3x 1,2,3

Thursday 9/12/13

Afternoon:

Deadlift - 135lbs 1x 5, 185lbs 1x 5, 225lbs 1x 3, 290lbs 1x 5

Wednesday 9/11/13

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 9/10/13

Afternoon:

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 1x 5, 155lbs 1x 3, 185lbs 3x 7

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

Monday 9/9/13

Afternoon:

Long cycle 2x 16kg - 4x 13

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

Snatch 16kg - 4x 13/13

Pullups - 2x 5, 1x 7

One hand swings 28kg on the minute - 10x 6/6 (120 reps in 10 minutes)

Saturday 9/7/13

Afternoon:

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

Friday 9/6/13

Afternoon:

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

Squat - 95lbs 1x 5, 115lbs 1x 5, 135lbs 3x 10

Wednesday 9/4/13

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 with 3 chinups after each set

Tuesday 9/3/13

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, 165lbs 3x 1,2,3

Monday 9/2/13

Afternoon:

Long cycle 2x 16kg - 4x 12

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

Snatch 16kg - 4x 12/12

Pullups - 2x 5, 1x 7

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