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