Lift: Thursday, January 5, 2012
skill: jerk lift: clean and jerk, max for the day assistance: tall snatch + hang power snatch, medium single then, three rounds; rest amply between rounds: 8x dumbbell windmill, left with 45/30-lb. db 8x dumbbell windmill, right
Lift: Thursday, December 22, 2011
skill: clean lift: clean and jerk, max for the day assistance: three rounds for time: 50x double under 25x wall ball “2-fer-1s” @ 20/14-lbs.
Lift: Sunday, December 18, 2011
snatch, max effort clean and jerk, max effort
Lift: Thursday, December 15, 2011
skill: snatch lift: snatch, max for the day assistance: front squat, heavy triple
Lift: Thursday, December 8, 2011
skill: jerk lift: clean and jerk, max for the day assistance: 3-position snatch, single 1x power snatch + 2x snatch balance, single
Lift: Sunday, December 4, 2011
skill: clean clean and jerk, max for the day snatch, max for the day
Lift: Thursday, December 1, 2011
skill: snatch lift: snatch, max for the day assistance: overhead squat, heavy quintuple as many rounds as possible in 10 minutes: 5x handstand pushup 25x squat
Lift: Sunday, November 20, 2011
snatch, max effort clean and jerk, max effort
Lift: Thursday, November 17, 2011
skill: jerk lift: snatch, max for the day assistance: snatch balance, heavy triple weighted pull-up, heavy single
Lift: Thursday, November 10, 2011
skill: clean lift: clean and jerk, max for the day assistance: “Flight Simulator“ for time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double under You must come to a complete stop between sets. workout courtesy of optimum performance training
