Sunday at Pitt
Deads 465 4×1
Bench up to 295 then added 3 board hit 365 then 315×3
1a SSB Back Squat 3×10 185
1b CG Bench 3×10 185
1b Pull Ups 3×10 185
Tues
Snatch 5x1pull x1from hang one from floor 40 kilos then same thing with 50 then 60 kilos for doubles
Deads with bands pulling forward 8×3 295
Cambered Bar Back Squat 3×10 225
Pull Ups for fun
Sat at Y
Clean 20×1 175 with alst 10 jerk
Snatch Pulls 6×2 175
heaving Snatch balance 6×3 95
DB Bench 100 x15
Row and pull ups
Tues
Snatch bunch of work at 50 kilos
Sumo deads 505x1x2
405 4×1
Bench Press 5×3 225 with long pause
DB Push Row 3×20 45
1 hour of back work long story as to y
Thur
Cleans 20×1 90 kilos with a jerk too
Deads 385 bunch of singles no belt and conventional
Front Squats 3×10 135
Tues
Snatch 50 kilos 10×2
Deads worked up to 505×1 then 405 4×2
Floor Press with fat bar 295 3×1
Pull Ups
Thurs
Push press 8×2 80 kilos 90×1 100×1 easy and smooth so stopped here
Speed Conv Deads 355 10×1
Box Squat with breifs on 355 10×2
1a Close Stance Box Squas 90 kilos 2×5
1b Lat Pull downs 2×10
Cool down song http://www.youtube.com/watch?v=lsbjEEjEgRA&feature=related
Sat is my YMCA lift day.
I just have fun
Cleans done ever 20 sec for 20 sets with 165 last ten sets added a push press
Snatch Pulls from high hang 6×2 165
Heaving Snatch Balance 4×6 empty bar
DB Bench 100sx15
Rows row rows
Sunday at Pitt
Speed Deads 335 6×1 4×1 375ish it was in kilos
Buffalo Bar Squat with purple bands
135×5 225×3 added belt 315×1 added suit straps down 365×1 405x1x2 455x1x2 This is probably a PR. Not sure
1a Bench 135×3 225×3 275×2 295×1 275x2x3
1b Between each set of bench 3 RDLs with 265
Pull Ups 3×10
Thur
Behind the neck push press 10×2 70 kilos 20 sec rest. I am trying to really focus on speed with my oly lifts this is why the weight is so light
Conv Deads 10×2 385 45 sec rest
Box Squat 335 10×2 45 sec rest
Close stance low box ten second hold at top 5 sec on box 3×5 155 lbs
1a RDL3x10 155
1b Pull Ups 3×10
Sunday
Box Squat 425 5×1
Bench Press 275×1 295x1x2 315×1 295×1
Back Squat 3×2 335
Pin Pulls up to 425+doubled green bandx1
Pull Ups
Tues
snatch 10×2 50 kilos 20 sec rest
Sumo Deads 475 4×1
Floor Press Fat bar 295 4×1
Pull Ups
Push Press 10×2 with one clean for each set 70 kilos 40 sec rest
Conv Deads 365 8×3
Box Squat 10×2 335
Thats all I did and I love it
24th
Snatch 4×2 65 kilos
Sumo Deads 465 4×1
Floor Press 285 4×1
Pull Ups and easy accesories
Thursday
everything with 45 sec rest
Push Press 85kilos 8×3
E Deads 335 8×3
Box Squat 315 8×3
1a Pull Ups 3×10
1b Box Front Squat 3×10
Sat Morn
Oerhead Squat 4×6 95-105
Snatch Grip Pulls 6×2 135
Push press 135 5×2 185×1
DB BEnch 100′s x14
Hammer Row 1platex10 2×10 3×10 2×10 1x10x3
Neck
Sunday at Pitt
Cleans 80 kilos 20×1 20sec rest
Buffalo Bar Squats 10×1 345
Bench Press 5×1 285 5×1 295
Pull Ups 3×10
Tues 1/31/2012
Snatch 50 kilos 10×2 30 sec rest
Sumo Deads 455 3×2
Floor Press with axle 295 6×1
1a RDL 3×5 225
1b Pull Ups 3×5
