01/01/2017

3 x
5 alt KB Clean and Jerk (16kg), 10 Box Jumps, 2 Deadhang to Inverted
3 x 3 Tall Jerk
7 x 1 Snatch grip Deadlift + 1 Snatch 55, 65, 75, 80, 80, 85, 85#
4 x 4 Back Squat tempo 24x1/2:30 85, 85, 90, 90#
8 sets 500m Row/2:00 Rest between 4 and 5 5:00 rest
Pace: 2:00

6/2/2016

17 sets Assault Bike :30 @ 90% :30 @ 50%
6:00
Skill Tall Jerks
3 x 1 BTN Split Jerk + 1 Split Jerk 95#
Row 4K
Off rower every 500m for 2:00 flow work of choice

08/30/2015

A. 15:00 w/bar Tall Snatch (felt good, dropping under the bar better and not pulling as much with my arms)
B. 4 x 1 Snatch + 1 Hang Snatch (80# if I would drop with this weight it would be so much easier)
C. 10:00 Tall Jerk from blocks (75#)
D. 3 x 8 Jerk Dips (115# - last set felt pretty good)
C. 3 x 20 Double Unders (better), 10 sit ups, 5 Pull ups
Time: 4:11

08/22/2015E

A. 15:00 Tall Snatch with bar. Worked on dropping fast under the bar.
B. 4 x 1 Snatch, 1 Hang Snatch building, Rest 2:00 65, 70, 75 (had a tough time with the Hang Snatch), 80 (missed with the hang snatch)
C. Tall Jerk from Blocks, built to 85#
D. 5x 1 every :60 started at 135, added 5# per rep Clean Pull
E. 2 x 400m Row (still having problems with my foot), 21 KBS (35#), 12 Power Cleans (55#), 1 Wall Walk
Time: 7:28