20170730

Run 7.5 miles, easy

20170729

Strict Handstand Pushup - 5 sets

Bench Press - 5x5, mod heavy

Pull Up - 5x8-12, moderate

Push Up, Curl - 3x8-12, moderate

L Sit - max hold

20170728

Snatch - 70%/1, 75%/1, 80%/1, 85%/1x3

Clean & Jerk - Heavy Single; (85%/1, 90%/1, 95%/1)x2(%HS)

Back Squat - 70%/3, 75%/3x4

Back Extension - 3x5, heavy

20170727

Recovery Day

20170726

Recovery Day

20170725

Recovery Day

20170724

Snatch - Heavy Single; (85%/1, 90%/1, 95%/1)x2(% of heavy single)

Clean & Jerk - 70%/1, 75%/1, 80%/1, 85%/1x3

Front Squat - 70%/3, 80%/3, 85%/3x3

Back Extension - 3x5, moderate

Jumping Back Squat - 20%/3x3

20170723

Recovery Day

20170722

Run 10k, moderate pace

20170721

Strict Handstand Push Up - 5 sets

Weighted Pistol - 3x3-5, heavy

L Pull Up, Shoulder Press, Pistol, Dip, Body Row - 3x8-12, moderate

20170720

Recovery Day

20170719

Run 25 minutes, moderate pace

20170718

Strict Handstand Push Up - 5 sets

Pistol - 3x8-12, moderate

Pull Up, Dip, Chin Up, Shoulder Press, Ring Row - 3x8-12, moderate

Words of wisdom: http://www.catalystathletics.com/article/133/Weightlifting-Program-Design-Feelings-vs-Planning/

20170717

Run 40 minutes, easy pace

20170716

Back Squat - 70%/3, 75%/3, 80%/3, 85%/3, 90%/3, 3RM

Strict Handstand Push Up - 5 sets

Pull Up, Dip, Chin Up, Shoulder Press 3x8-12, moderate

20170715

Recovery Day

20170714

Recovery Day

20170713

Power Snatch - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Power Jerk - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Overhead Squat - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Snatch Push Press - 70%/5, 75%/5, 80%/4, 85%/4x3

Dip, Pull Up, Shoulder Press, Chin Up - 3x8-12, hard

20170712

Clean - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Clean Pull - 100%/3, 105%/3, 110%/3x2

Front Squat - 70%/3, 75%/3x2, 80%/3, 85%/3

Good Morning - 3x5, moderate

Pistol - 3x8-12, moderate

20170711

Jerk - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Power Clean - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Push Press - 70%/5, 75%/4, 80%/3, 85%/3, 3RM

Dip, Pull Up, Shoulder Press, Chin Up - 3x8-12, moderate

20170710

Snatch - 70%/2, 75%/2, 80%/2, 85%/2, 2RM

Snatch Pull - 100%/3, 105%/3, 110%/3x2

Back Squat - 70%5, 75%/5x2, 80%/5, 5RM

Stiff Legged Deadlift - 3x5, hard

Back Squat Jump - 20%/3x3

20170709

Recovery Day

20170708

Snatch + Overhead Squat - 1+1RM

Clean + 2 Jerk - 1+2RM

Back Squat - 70%/3, 80%/3, 85%/3, 90%/3

Pull Up, Dip, Bent Over Row, Shoulder Press, Push Up, Chin Up - 2-3x8-12, moderate

20170707

Recovery Day

20170706

Power Snatch - 70%/2, 75%/2, 80%/2, 85%/2x4

Power Jerk - 70%/2, 75%/2, 80%/2, 85%/2x4

Overhead Squat - 70%/2, 75%/2, 80%/2, 85%/2x4

Snatch Push Press - 70%/5, 75%/5, 80%/4x4

Pull Up, Bent Over Row - 3x8-12, hard

20170405

Clean - 70%/2, 75%/2, 80%/2, 85%/2x4

Clean Pull - 100%/3, 105%/3x3

Front Squat - 70%/3, 75%/3x2, 80%/3x2

Good Morning - 3x5, moderate

Pistol - 3 sets

20170704

Jerk - 70%/2, 75%/2, 80%/2, 85%/2x4

Power Clean - 70%/2, 75%/2, 80%/2, 85%/2x4

Push Press - 70%/5, 75%/4, 80%/3, 85%/3x4

Shoulder Press, Push Up - 2-3x8-12, moderate

20170703

Snatch - 70%/2, 75%/2, 80%/2, 85%/2x4

Snatch Pull - 100%/3, 110%/3x3

Back Squat - 70%/5, 75%/5x2, 80%/5x2

Stiff Legged Deadlift - 3x5, heavy

Back Squat Jump - 20%/5x3

20170702

Recovery Day

20170701

Snatch + Overhead Squat - 1 + 1RM

Clean & Jerk - 1 + 2RM or 2 + 1RM

Back Squat - 70%/3, 75%/3, 80%/3, 85%/3

Squat Box Jump, 4x5, heavy

Barbell Lunge - 3x5, heavy

Shoulder Press, Pull Up, Dip, Bent Over Row, Push Up, Bicep Curl - 3x8-12, moderate

20170730

Power Snatch, Power Jerk, Overhead Squat - 70%/2, 75%/2, 80%/2x5

Snatch Push Press - 70%/5, 75%/5x5

20170629

Strict Handstand Push Up - 5 sets

Bench Press - 5x5, heavy

Dips, Shoulder Press, Curl, Push Up, Sit Up - 3x10-15, medium