Training 12/21/10 - 1/9/11

Sorry for the delay in my training log updates.

12/21

Snatch - 50x3, 60x2, 72.5x2, 77.5x1/2, 82.5x5x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x5x1
CG RDL - 120x6, straps-->140x3x5
Press - 50x4, 64x5, 72x3, 80xmiss,miss

12/22

Snatch - 50x2x2, 60x1/2, 72.5x0/2, 77.5x1/2, 82.5xmiss,1,1,1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1
Squat - 92.5x2, 107.5x2, 122.5x2, 130x3x2
Ring Shoulder Flexion - 3x12x3s holds

12/23 (@ Gorilla Pit) - Used wrongly marked bumpers...went heavier than originally thought for snatch before realizing bumpers were marked wrong

Snatch - 110#x3, 175x1/2, 195x0/2, 175x1/2, 135x1/2, 155x2
C&J - 135x2, 155x2, 185x2, 195x1, 210x1 -->cleans only 210x4x1
T-bar Row - 45#x lost count, 90#x3x8

12/24

Snatch - 50x2x2, 61x2, 72.5x2, 77.5x1, 82x1, 88.5x1,miss,1,1, 61x2x2
C&J - 61x2x2, 72.5x2, 84x2, 91x1, 97.5x1, 102.3 (225#) x 5x1
Squat - 135#x5, 225x2, 245x2, 265x2, 285x3x2
RDL - 60x6, 125x3x3

12/27

Snatch - 50x2x2, 61x2, 72.5x2, 77.5x1, 82xmiss,1, 88x1, 93xmiss, 1, 60x2
C&J - 60x2, 72.5x2, 84x2, 93x1, 97.5x1, 102.3x1, 111x1, 116x1, 123xmissJ, missC  (Tied PR clean)
Squat - 135#x5, 205x2, 240x2, 275x2, 285x2, 300x2x2

12/28

Snatch - 50x2, 60x2, 72.5x2, 77.5x1, 82x5x1
C&J - 60x2, 72.5x2, 84x2, 91x1, 97.5x5x1
WG Pull-ups - 3x10

12/29

Snatch - 50x3, 60x2, 72.5x0/2, 77.5x1, 82.5x1, 86x1, 91x1, 97.5xmiss,miss, 102x2 <--Pulls
C&J - 60x2, 72.5x2, 84x2, 91x1, 97.5x1, 102x1, 111x1<--no jerk
Squat - 61x4, 84x2, 107x2, 120x2, 130x2, belt-->137x2x2

Compound Set:
BB walking lunges - 61x5,5+3 R only, 5+3 R only
Good Morning - 61x3x5
BB Row - 61x3x8

12/31 (@ Titan's)

Hang PS - 95#x3, 135x4x2
PC&J - 135#x3, 185x2x2, 195x2x2
DL - 225#x3, 275x2, 315x1, 365x1, 405x1, belt-->425x1
Press - 95#x5, 135x3, 155x2, 165x2, 175x1, 180x1<--PR, 1
WG Pull-ups - Bwt x 8, 25#x8,6,6,6
Ab Wheel RO - 3x12

2011

1/3

Snatch - 50x2x2, 60x2, 72.5x2, 77.5x1, 82.5x1,1,miss,1

C&J - 70x2x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1

Squat - 92.5x2, 107.5x2, 122.5x2, 130x3x2

Ring Pull-ups - 10, 3x8

1/4

Snatch - 50x3, 1/2, 60x2, 72.5x2, 77.5x1, 82.5x5x1, 60x1/2

C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x5x1

RDL - 90x6, straps-->120x6,6,5

Ab Circuit

1/5

Conditioning Circuit (3 sets)

A - Prowler 2 + 90# Push (L) x 20yds

B - Push-ups x 10

C - Sprint x 20yds

D - Prowler Rope Pull x 20yds

KB Windshield Wipers - 12kgx2x lost count

Flx Add - Gray band x 10 ea. way

1/6

Snatch - 50x2x2, 60x2, 72.5x5x2, 77.5x1, 82.5x1, 87.5x4x1

C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1

Squat - 92.5x2, 107.5x2, 122.5x2, 130x3x2

Ab Wheel RO - 3x15

1/8 - Columbus w/ Mark Cannella

Snatch - 50x5x3, 60x2, 4, 70x2, 80x1, 85x1, 70x1, 90x1, 95x1, 100xmiss,miss <--L elbow

C&J - 70x2, 80x2, 90x2, 100x2, 110x1, 115x2x1

A bunch of technique work after this! 

1/9 - Active Recovery Day

Squat - 60x2x3, 135#x3, 225x2x2, 245x2

SL Reverse Hypers - 90x3x10 (R only), Lx10

Flx Add. - Gray band x 2 x12

Rack Pulls w/ orange band - 135#x3, 225x2x3

Conditioning