120710 Clean

roll out
100 DU
C 5x135/5x165/5x185/5x205/5x215
P 3x135/3x155/3x165/3x175/3x185
42 tire flips

120709 BP

roll out
100 DU 2:30
4x3x3 10 lbs med ball throw
BP 3x205/3x225/3x235/3x245/3x245
SPU 10/10/10/10/10
row 1500 in 6m30s

120707 S

roll out
100 DU
1 leg box jump 3x3x4
5x3 OHS 115/155/185/205/135
S 5x275/3x315/1x345/1x365/1x385
2 x 2min couch sit
tabata ham

120706 Snatch

roll out
100 DU 2:02
B warm up
Snatch 3x95/3x115/1x135/1x145/1x155/1x165(f)/1x165(f)/1x165
Press 5x135/5x145/5x155/5x165/3x185/2x185

120705 Clean

roll out
100 DU 1:52
3x20 KB swing 50 lbs + 3 x 12' wall walk
C 5x135/3x185/1x205/1x225/1x235/1x245

120704 IBP

roll out
4x3x3 med ball throws 10 lbs
100 DU 2:58
IBP 5x185/5x205/5x215/5x225/5x235
SPU 5/7/8/9/10

120702 rest day -- run and kick

Very sore from the 1-leg box jumps... in my chest. hmm. not sure about that one.

15 x40m shuttles (1200m total), 3x3 40m shuttles (720m total)

25 drop goals, various distances and angles

120701 Squat

roll out
100 DU (4:07)
1-leg box jump 3x3x3x3x2 legs x3 rounds
S 3x275/3x295/3x315/3x335/3x345/3x355
KB OH lunges, L-band walk
16x50,24x35/16x70,24x25/16x70,24x35

120630 swim

Rest day, I swam 4 widths of Barton Springs

120629 Snatch

roll out
100 DUs
B. warmup
Snatch 3x115/3x125/3x135/3x145/3x135
HSPU/Band DL
7,2x135/7.2x135/7,2x185/7,2x185/7,2x185

120628 S

100 DUs
roll out
Box depth jump 5x3
OHS 5x135/5x145/5x155/5x165/5x175/5x185
S 5x225/5x275/5x295/5x315/5x325
L band walk 3x10/10+35 lbs KB OH

Current PRs, 3 month goals

BP 285, 315
P 205,225
S 375, 425
D 425, 455
C 235, 275
Snatch 175, 205
OHS 215, 245

120622 - S

OHS 5x135/5x155/3x165/1x185/1x185/1x185
S 5x225/5x275/5x275/3x315/1x345/1x365/1x375
Box Squat | L band walk 5x225,10+10;/5x225,10+10',5x225,10"10'

120623 - C, P

KBS|HS wall walk  20x70,20'/20x70,20'/20x70,20'
Shoulder mobility 3x1min R/L
C 3x135/3x185,3x205,3x215,3x225
P 3x135,3x155,3x65,3x175,3x175

120624 - IBP

Roll out
L med ball throws (R/L) 3x10/10
IBP|KPU 5x135,15/5x185,15/5x185,15/5x195/15,5x195/15
Ring L-sit|Ring Dip 15s,12/15s,12

120626 - Snatch

Roll out
KBS 20x50/20x70/20x70
3 x B warmup
Snatch OTM 2x95/2x115/2x135/2x135/2x135/2x135
Power C & Jerk 2x135/2x155/2x165/2x175/2x185
4 min couch stretch
4 min ham stretch

120627 IBP

Roll out
L 10lbs med ball throws (R/L) 10,10/10,10/10,10
med ball chest pass / OH throw 5,5/5,5/5,5
IBP 5x135/3x185/3x205/3x215/3x225/3x235
Strict PU 10/10/10/10/10/10

120619 - IBP

IBP 5x185/5x205/5x215/5x225/2x235/2x245/1x255
Strict PU 10/10/10/10/10/10
RD/RR 12,12/12,12/12,12

120618 - C, P

KB swing 20x50/20x70/20x70
C 5x135/5x155/5x165/5x185/5x205
P 5x135/5x155/5x165/5x165/5x135

120615 -- S

OH 1 arm KB lunge 12x50/12x70/12x70
OHS 3x135/3x155/3x165/3x185/3x205
S 3x275/3x295/3x315/3x335/3x345