Oct. 29 - Thursday

Snatch @ 32kg, single arm switch
- 10 minutes @ 12 rpm

Swing @ 40kg, single arm switch
- 40 / 40

Oct. 27 - Tuesday

2-arm Jerk @ 32kg
- 10 sets of 20 reps (2-4 minutes rest between sets)

Went for higher volume today. This was hard and beat the crap out of me. It really forced me to find a good rack position during the final sets. My arms felt good in the overhead position. My hips were the most fatigued, especially during the second dip in the jerk upon coming to full lockout.

I think I will do this again next week.

Oct. 23 - Friday

De-Load Week

KB Snatch @ 24kg, single arm switch
- 8 minutes @ 15 rpm

Oct. 22 - Thursday

De-Load Week

2-arm Jerk @ 24kg,
- 8 minutes @ 10 rpm

1-arm Jerk @ 32kg
- 15 / 15

Tuesday - Oct. 20

De-Load Week

KB Snatch @ 24kg, single arm switch
- 8 minutes @ 12 rpm

Back Squat
5 x 135 #
5 x 145
5 x 155 (40%)
5 x 195 (50%)
5 x 235 (60%)

Monday - Oct. 19

De-load Week

Barbell Snatch
3 x 40 kg
3 x 50

2-arm Jerk @ 24kg
- 6 minutes @ 12 rpm

1-arm Jerk @ 40kg
- 10/10

Oct. 15 - Thursday

2-arm Jerk @ 32kg
- 6 minutes @ 8 rpm

Tired and busy with clients all day.

Oct. 13 - Tuesday

1-arm LongCycle @ 32kg, switch arms every minute
- 20 minutes @ 10 rpm

This was a nice easy pace today. I probably can do 12 rpm without much problem at this weight. My legs and body are still in recovery mode from this past weekend in Santa Monica with the Age of Quarrel workshop. I'll take tomorrow off and then train again on Thursday before heading to NYC this weekend.

Oct. 9 - Friday

Training in Santa Monica, CA at the end of an all day workshop, so time is limited.

2-arm Jerk @ 32kg
- 3 minutes @ 8 rpm
- 3 minutes @ 8 rpm

Back Squat
5 x 70 kg
5 x 100
3 x 124
3 x 142
3 x 160

Oct. 7 - Wednesday

Barbell Clean + Jerk
3 x 40 kg
3 x 60
2 x 75
2 x 90
2 x 95

2-arm Jerk @ 32kg
- 6 minutes @ 8, 8, 8, 8, 8, 9

Snatch @ 32kg, single arm switch
- 6 minutes @ 18 rpm

Double C+J @ 32kg
- 10 sets of 4 on the minute

1-arm Jerk @ 48kg, single arm switch
- 10 / 10

Oct. 2 - Friday

Hang Snatch
2 x 40 kg
2 x 50
2 x 60
2 x 70

KB Snatch @ 32kg, single arm switch
- 6 minutes @ 18 rpm

Back Squat
5 x 135#
5 x 225
5 x 255
5 x 295
10 x 330

1-arm Jerk (r/l)
40kg x 10, 10, 10

Oct. 1 - Thursday

2-arm Jerk @ 32kg
- 5 minutes @ 8, 8, 8, 8, 10
- 5 minutes @ 6, 6, 6, 6, 8

2-arm LC @ 24kg
- 5 minutes @ 6, 6, 6, 6, 8