15 May training

Training 3x10 low bar box squats
315, 345, 395

Snatch g DL 4x6
225, 255,275,285

Band tension back raises

500m sled drag 275lbs
Nearly died

getting pumped new program

S-OH 8,8,8,6,15 any way just not strict rest 90-120 sec

185,195,205,215,195(p jerk)

- first 3 pp the mixed w 215 pp and pj 

Power shrug above knee 12,12,10,10 60-120 sec rest

225,245,275,295 

didnt have straps forgot they were at home still was able to get up there

4 rounds no rest

25 tri pull downs

12 push ups from deficit 45lb plate

25 band pull aparts

- all completed started hitting muscle failure fight towards end. used red band and choked up on it.

100m row hard 100 easy for 1000m

3:25

week 2 day 3

Snatch Press in Squat position 4x5
40,50,60,60

Snatch/ Power Snatch 5x2 from blocks below knee
90,100,105,110,115

Snatch pulls from floor 4x3
125

Back Squat 175 6x2

Today felt great really fast under the bar. Still getting sore in the pubic area. Kinda fucks with my mind when i get heavier bc i know its going to hurt my groin so i think i might hold back a little subconsciously. Squat is getting back up there 175 felt light and fast deep Ass to Grass. Ready for tomorrow adapting to new training and feel stronger everyday.  

week 2 day 2

Training today

Power Clean/Clean 5x2
130,135,140,140,135 (had to drop back down a set started slowing down a bit)

Clean Pulls from blocks 4x3
155

shoulder press from Jerk 4x6-8 ea leg forward
60

FS work up to a double
build to 160

still having issues staying tight at bottom of clean weights going up ok

week 1 day 3-4 week 2 day 1

week 1 day 3

Snatch Press from Squat 4x4
40,40,50,50

Power Snatch/ Snatch Blocks 5x2
85,95,100,105,110

Snatch pulls floor 4x3
120 for all

BS 6x2
160,165,170,170,170

week 1 day 4

P. Clean/ Clean blocks 3x3, 3x2
120,125,130,   135, 140,145

DL 3x3
165

Jerk 4x2 then build to 1
120,125,130,130,  x1- 135,140,145, 155, 170(PR)

Clean Grip Upright rows 3x15
40,45,50

Week 2 day 1

Snatch Grip Press from Squat 4x3-5 reps
20,40,50,60

Snatch pull + 2 Snatch 6x1+2
85,90,95,100,105,110

Snatch G DL 3x3
130 for all

Back Squat 5x3-5
150x5, 160x5, 170x3, 175x3, 175x3

Day 2 week 1

Training

Power Clean/ Clean 5 sets of 2
275,285,295,305(full),315(full)

clean pulls from blocks 4x3
345

press from jerk position 4 sets of 6 both legs
135 for all

build to tough double FS
345

felt pretty wrecked from yesterday. weight felt fast and light till i hit 305 and it was blah no missed reps so thats good. Squats were tough today had a bit more in me but decided to halt at 345. rest day tomorrow. ready for thursday already!!!

WL Template day 1 week 1

Squat+ Snatch Grip Press 4x5
20kg,50,50,50

Snatch pull+ 2 P. Snatch/Snatch 6x 1+2
80,85,90,95,100,105(last rep full Snatch)

Snatch grip DL 3x3
130

Back Squat 5 x3-5 reps
175KG 2x3, 155kg 3x5

could not get warm on Squats to had to pump down last 3 reps. Felt relatively good on everything else. didnt get much sleep last night but still had good energy at the gym. No missed reps everything felt pretty fast and solid. Pubic bone is a lil sore from getting back into weightlifting but other than that all went well. Ready for tomorrow.