9.30.09

Light Snatch work
C&J - Heavy single

Row 2k

9.28.09

Light back squat
Clean Deadlift 3-3-3-3-3
Rack Jerk 2-2-1-1-1

Long Weekend

We rested for the weekend and got back to lifting today.

Overhead Squats 3-3-3-3-1-1
C & J = 1 rep max

------------
Andrew 155lbs
Danny 205 lbs

Wednesday:

Snatch
C&J technique
Max effort Box Jumps
------
Dale: 47 in.
Danny: 49.5 in.

Tuesday: 9.15.09

Rest Day

Monday - 9.14.09

Back Squat (85%) - 5x3
Clean Deadlift (115%) - 3x3
Push Press ( 83%) - 5x3
GHD Sit Ups - 3x10

Saturday - Go Heavy

Snatch - single to Max
C&J - single to Max
Back Squat - single to Max

Ab work of choice

Friday 09/11/09

Power Snatch (75%) 2x3
Snatch Balance - Heavy single; (80%) 2x2

Row 1000m

Thursday: 9/10/09

Rest Day.

09-09-09

Front Squat (70%-3, 75%-2, 80%-1) x3
Snatch Pull (100% of snatch) 3x3


25-20-15-10-5
Push Jerk (95lbs)
KB Swings

The mornings have been good, and the gym is pulsing with excitement!!!!

Tuesday: 9/8/09

Snatch work:
2-position snatch
Full Snatch
OHS


5 rounds
--------------
5-4-3-2-1 Muscle Snatch (115lbs)
25-20-15-10-5 High Box Jump (24")
--------------

Monday - 9.7.09 Strength Cycle 1

Back Squat 3x5 (83%)
Snatch Deadlift 3x3 (110% of Snatch)
Push Press 5x5 (80%)
Strict Pull Ups 6-8-10

The morning went well.