Press 200, One Arm Power Snatch 135, and maybe 400/500

[JStrong]

3/11

BW=203

extended dynamic stretch

Power Clean
bar x some
135 x 3 x 3, pp
155 x 2, pp
175 x 2, pp
185 x 1, pp
195 x 1, pp
205 x 1, pp
215 x 1, pp
225 x 0

One Arm Deadlift
225 x 5

One Arm Snatch
95 x 2 x 3

BB Rows
145 x 8 x 5

Ab Wheel (knees)
5 x 2

5 min 0.5 mile elliptical

[JStrong]

3/13

dynamic stretch

Squat
bar x some
135 x 5
185 x 3
225 x 2
275 x 1
325 x 5 x 3

Bench
bar x some
135 x 5
155 x 3
185 x 2
205 x 5 x 3

Ab Wheel x 5

Machine Seated Chest Supported Rows
some x 10 x 5

[JStrong]

3/15
640 am. Good gracious it's early.

dynamic stretch

Power Clean
bar x some
95 x 10, 5 presses
115 x 3 x 2, pp
145 x 3 x 2, pp
165 x 3, pp
115 x 3 x 2, pp

Bench
bar x some
95 x 10
115 x 5
135 x 5
155 x 3
185 x 2
225 x 2
235 x 0
135 x 20

Pullups x 5 x 3

[JStrong]

3/17
BW=204

Out of town at a weird gym, hot climate no belt.

dynamic stretch

Squat
bar x some
135 x 5
185 x 3
225 x 2
275 x 1
315 x 5

Power Clean
bar x some
135 x 3 x 3, pp
155 x 2, pp
175 x 2, pp
185 x 1, pp
195 x 1, pp
205 x 1, pp
215 x 1, pp
225 x 0

One Arm Snatch
95 x 3
115 x 1
125 x 1
135 x 1 x 3 <--no chalk and really sweaty, losing my grip so I ripped a strip of cotton rag and used it as a strap.

Press
135 x 10 x 2
135 x 4

BB Rows
135 x 10 x 3

45 degree GHR x 10 x 3

Pullups x 8

[JStrong]

3/19

dynamic stretch

Power Clean
bar x some
135 x 3 x 3, pp
155 x 2, pp
175 x 2, pp
185 x 1, pp
195 x 1, pp
205 x 1, pp
215 x 1, pp

Deadlift
255 x 5
325 x 2
375 x 2
425 x 3 x 2 <-- mixed grip but when I supinated the left on the second set it started slipping on the third rep.

One Arm Snatch
95 x 3
115 x 1
125 x 1
135 x 1R, 0L
135 x 1R

Press
135 x 10

Pull ups super strict x 8

Ab Wheel x 5 x 2

[JStrong]

3/22
BW=205

dynamic stretch, especially hip flexors

jog
50 yard dash x 5, increasing intensity from 60-95%

Bench
bar x some
135 x 5
185 x 2
205 x 5 x 3
185 x 5 x 3

BB Row
155 x 5 x 5

Ab Wheel x 5 x 3

Pullups x 5

[JStrong]

3/24

extended dynamic stretch, regular stretch

Power Clean

bar x some, press x 20
135 x 3 x 3, pp
155 x 2, pp
175 x 2, pp
185 x 1, pp
205 x 1 x 5, pp

One Arm Deadlift
255 x 5

One Arm Snatch
95 x 3
115 x 1 x 5

EZ Bar Curl
35 x 20
45 x 15 x 3

Ab Wheel x 5 x 3

Foam and racquetball rolling

[JStrong]

3/26
BW=207. Hmmmm

dynamic stretch
fat boy yoga poses

Power Clean
bar x some, press x some
135 x 3 x 3, pp
155 x 2, pp
175 x 2, pp
185 x 1, pp

Squat
185 x 3
225 x 2
245 x 2
295 x 6 x 5 <--exhausting

DB Rows
30 x 10
60 x 15
90 x 20

Bench
bar x some
95 x 10
135 x 15
155 x 10 <--planned 15, knew it was 10 by the 5th rep.

foam roll upper back
Ab Wheel x 10

.5 mile elliptical

Just a ton of stuff, totally spent.

[JStrong]

3/28
BW=206

A couple deep breaths

Power Clean
bar x some
135 x 3 x 3, pp
155 x 2, pp
175 x 1, pp
185 x 0,1, pp
205 x 1, pp

Front Squat (from clean)
185 x 5 x 3

One Arm Snatch
95 x 3
115 x 1
125 x 1
135 x 1
135 x 1R, 0L

Press
135 x 10

[JStrong]

3/31
BW=202

dynamic stretch

Power Clean
bar x some
135 x 3 x 3, pp, x 3 front squats per set
155 x 2, pp
165 x 1
175 x 1, pp
185 x 1, pp

Deadlift
255 x 5
325 x 2
395 x 1
445 x 1 x 2 <-- pretty easy

Bench
135 x 10
185 x 5 x 3
135 x 10

I hate bench.

DB Snatch
90 x 1
100 x 1
110 x 1
120 x 1 R, 0L

Pull ups x 5 x 3