Tuesday

Back Squat

10-105

8 – 115

8-125

6-135

4-145

DeadHang PullUp’s with band

8 – 7 – 6 – 6 – 5

Wall Ball – 20UB

1. :44.8

2. :41.4

3. :42.5

4. :42.7

= 5:51

Wednesday

Snatch (I did squat)

60% 55

70% 65

75% 70

80% 75

85% 80

Clean&Jerk

60% 75

70% 85

75% 90

80% 95

85% 100

250 Row Sprints

1. 1:01.8

2. 1:00.2

3. 1:00.1

4. 0:59.6

5. 0:59.3

6. 1:01.3

7. 1:00.0

Thursday

UB PWR CLEANS – 6

85-95-100-105-110

Air Dyne

11cal. 10cal. 13cal. 14cal. 11cal. 12cal.

Saturday

Clean Grip dl

4 – 170

4 – 175

4 – 180

3 – 185

3 – 190

3 – 195 (only did 2, failed on last rep)

Close grip bench

8 – 65

8 – 70

8 – 75

6 – 80

6 – 85

4 – 85

1000m Row

1. 4:29.4

2. 4:28.8

3. 4:33.9

Sunday

Snatch (squat)

65 – 70 – 75 – 80 – 85

Snatch Pulls

90 – 95 – 100 – 105

Front Squat

90 – 95 – 100 – 105

DeadHang on RedBand(a first)

3 – 4 – 4