Bar Warmup x2

HB Back Squat
Warmup: 20x4 50x4 60x4
Work: 80x4x4

First set was the hardest. Got going after that.

Push Press
Warmup: 40x3 50x3 60x1

8/29/2012

Bar Warmup x2

Power Snatch + 2 OHS
Warmup: 30x3x2
Work: 35x3x2 40x3x4

Snatch Pull (4 blocks)
Warmup: 50x2 70x2

I've recently started taking Podium Gold creatine. It mixes well, and doesn't taste much at all in a bit of water & juice. I'm only doing 5g/day (10g on workout days), though, but you might want to...

8/27/2012

Bar warmup x1

Pause Power Clean
Warmup: 40x2 45x2
Work: 50x2x6

BTN Press (Snatch Grip)
Warmup: 20x3 30x3

Bar Warmup x2

Snatch (4 blocks)
Warmup: 30x3x2
Work: 40x3 30x3x5

Snatch Pull (4 blocks)
Warmup: 50x2
Work: 80x2x4 (straps)

Bar Warmup x2

Clean (4 blocks)
Warmup: 40x3 50x3
Work 70x3x3 bunch of reps at 60 70x3

HB Squat
Warmup: 60x2 80x2
Work: 90x2x4

2x bar warmup

HB Back Squat (kg)
Warmup: 20x3 40x3 60x3
Work: 80x3x4

Clean Pull (4 blocks) (kg)
Warmup: 60x2 80x2
Work: 90x2x4

Bodyweight: 198.6

Had a lot of trouble with set/rep schemes today for some reason

Behind the Neck Press (Snatch-ish grip) (kg)
Warmup: 20x4 30x4
Work: 40x4x3. Should have been 3x3.

OHS...

Conditioning last night (8/15)

Onion Bagel

2x40m sprint (out & back)
3x55k hang clean thruster
10 split squats/leg
12 diamond pushups.

Apparently this took around 34 minutes.

Bar warmup x1

Push press (kg)
Warmup: 20x4 40x4 50x4
Work: 60x4x4

Solid, no problems

Front Squat (kg)
Work: 65x4x4

Surprise conditioning day!

3 round NFT
50 kettle bell swings (1 pood)
40m sprint
30 lunges (15/leg) 50#
20 ghd situps
10 ball slams (40#)

Looks like I forgot to log my 8/4 workout, which was a ton of snatch practice off of 4 blocks

8/8

Bar Warmup x2

Cleans (kg) 40x4 50x4 60x2x2

1 Clean Pull + 1 Clean 60x1x4

Bar Warmup x2

Pause Squat 6 seconds to 1/2 squat; 3 second hold (kg)
Warmup: 20x2 40x2 60x2
Work: 70x2x2 80x2x2 85x2 90x2

Snatch Pull off 4 blocks (kg)
Warmup: 40x2 50x2 60x2
Work: 70x2x2...

Bar warmup x2

Snatch balance + 2 overhead squats (kg)
20x1 30x2x2 40x2x3 45xF 45x2 40x1+f+f

10 ghd situps + 10 back extensions
1 round unweighted
1 round + 14lb med ball
1 round + 20lb med...

Snatch technique work up to 55k

Upright clatch grip rows 50kx8x2
Upright narrow grip rows 60x8 55x8

3 rounds nft
10 ghd situps / 10 back extensions

Planning a few weeks of o-lifting then getting ready for a powerlifting meet in December.

Bar Warmup x3

Clean technique work
4x deadlift + hang deadlift + hang clean pull + hang clean
40kg,...

Bodyweight: 200.6

Speed squats
Warmup: 45x5 (no box), 45x5 95x3, 135x2
Work: 2 on the minute for 10 minutes: 135

Haltings
Warmup: 135x5 225x5 245x5
Work: 275x8

Bench Press
Warmup: 45x5 95x5 135x5 165x3 185x1
Work: 195x3x3

Didn't lose near as much off my bench as my squat, apparently. Last rep of each set took focus but still moved at a pretty good...

Back Squat
Warmup: 45x5 135x3 185x3 225x1
Work: 255x1+F 225x3x3

Power Clean
Warmup: 45x3 95x3
Work: 115x3x3

1st day back in 2 weeks. Came in with no real plans beyond catching up with everyone and getting the blood moving. Ended up working clean & jerks.

Warmup: 3 Deadlift/Hang Power Clean/Clean @25kg...