Wednesday - June 22

Snatch
2 x 40, 50, 60kg
1 x 70, 80, 90kg

56# Weight Over Bar
8 x 13 feet (r/l)

Squat - 15" box
5 x 135, 225, 275#
3 x 308# (70%)
3 x 352# (80%)
4 x 396# (90%)
10 x 315#

GH Raise
4 x 8

15 minutes (EDT) - 8 sets each
Good Morning @ 135# x 5
Lunge (r/l) @ 50kg x 5

Seated Calf
3 x 15 @ 100#

Thursday - June 16

4-way hip
2 x 8 @ 120#/60#

Bench Press
5 x 135, 185, 205#
3 x 231# (70%)
3 x 264# (80%)
3 x 297# (90%)
20 x 185#

15 minutes (EDT)
Pullups
- 7 sets of 5
Dips+20kg
- 7 sets of 5

15 minutes (EDT) - 6 sets of 8
Upright Row @ 65#
Rope Pushdown @ 40#
DB Curl @ 25#

Inch High Pull (r/l)
x 1, 1, 1, 1, 1

Tuesday - June 14

28# WFD x 15

Snatch
2 x 40, 50, 60, 70kg
8 x 2 @ 80kg on 3:00

Deadlift
5 x 135, 225, 315, 365#
3 x 409.5# (70%)
3 x 468# (80%)
fail @ 526.5# (90%)

45 degree back extension
4 x8 w/ #1 band

Seated Calf Raise
4 x 8 @ 155#

Thursday - June 9

28# WFD x 20

Press
5 x 45, 50kg
5 x 58.5kg (65%)
5 x 67.5kg (75%)
4 x 76.5kg (85%)
10 x 60kg

Bent Over Row
2 x 8 @ 60kg

2.5" DB Clean + Press (r/l)
2 x 70
1 x 90, 110, 125, 140, 150#
10 x 120#

Inch High Pull x 1, 1

June 7 - Tuesday

Finally back to training.

Snatch
2 x 40, 50, 60, 70, 80, 90kg
1 x 95kg

Good Morning to warm-up Squat
10 x 45, 95#
8 x 135#

Squat - 15" box
5 x 135, 225, 265#
5 x 286# (65%)
5 x 330# (75%)
5 x 374# (85%)
8 x 315#

GH Raise
- 4 x 5