Tuesday

1. Warm-up
2. Front-squat: 3 x 5; 60k + 15#
3. Push-press: 3 x 5; 115#

Sunday

1. Warm-up
2. 5 x 3:00 rounds - Dead-lifts, 3, body-weight (80k + 10#); handstands, :10; L-Sit, :10

Saturday

1. Warm-up
2. Snatch, C&J technique work: 20k-32k; 40k
3. Run - warm-up run to field; 4 x .25 mile laps; run home
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3.
Warm-up: .6 miles, un-timed
Quarter miles - 1:31, 1:34, 1:36, 1:38 - overall 6:21/mi pace
Run home: .9 miles, 6:42, 7:29/mi pace
Total distance - 2.5 miles

Friday

1. Warm-up
2. Super-sets
Back-Squat: 3 x 10, 70k + 15#
DB Shoulder Press: 3 x 10, 45#

Thursday

1. Warm-up
2. Snatch, C&J technique, 30k
3. Max rounds, 15 minutes, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 3
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2. Snatch: 3 x 3, 30k/C&J: 3 x 3, 40k
3. 7 rounds + :29

Wednesday

1. Warm-up
2. Front-squat: 3 x 5; 60k + 10#
3. Push-press: 2 x 5; 115#

Tuesday

1. Warm-up
2. Run:

Jog to Homewood Park field. Distance - .6 miles, at 10:00/mile pace
4 x 1/4 mile Laps (start at halfway path or baseball field foul line, touch last tree on the right, touch first fence-post, touch last fence post, return to starting line = .25 miles). 1:43, 1:43, 1:42, 1:41. (Relevant paces were 6:55, 6:41, 6:41, 6:35. Average pace for the mile was 6:44.)
Run home. - .71 miles, 5:24 (7:36/mile pace). (Route starts at playground, then down Leslie, Finch, Brunswick, Harmon pedestrian path, Hutting, Haywood).

Monday

1. Warm-up
2. 5 x 3:00 rounds - Dead-lifts, 3, 90k + 10#; handstands, :10; L-Sit, :10

Sunday

1. Warm-up
2. Snatch, C&J technique work with 20k bar + 20#
3. The Unabomber - 14:07 - 5:56; 4:40; 3:30

Saturday

1. Warm-up
2. Super-sets
Back-Squat: 3 x 10, 70k + 10#
DB Shoulder Press: 2 x 10, 45#

Friday

1. Warm-up
2. Snatch, C&J technique work with 20k bar
3. Max rounds, 15 minutes, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 5. (6 rounds + :10; next time, program this with 3 pull-ups - same benefit and less disruption to the flow)

Thursday

1. Warm-up
2. Front-Squat: 3 x 5, 60k + 5#
3. Push-Press: 3 x 5, 95#

Wednesday

1. Warm-up
2. 15-12-6: wallball, 20#; SDHP, 35# DB; Push-Press, 35# DB (4:58)
3. Run, treadmill, 1 mile (7:26)

Atlanta Hyatt Regency on Peachtree (nice gym)

Monday

1. Warm-up
2. Dead-lifts: 3 x 3, 110k + 10#
3. Handstand/L-Sit, 5 x 2:00 rounds

Sunday

1. Warm-up
2. Snatch, C&J Technique work, 20k bar
3. "The Unabomber" - For time, 3 laps of Evans Loop: First lap, 35# weight vest + 55# sand-bag; Second lap, 35# weight vest; Third lap, just run.
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2. just technique, not counting reps, just doing the lifts over and over again, correcting noticeable flaws.
3. 14:34 - 6:19/4:43/3:30

Friday

1. Warm-up
2. Super-sets:
Back-Squat, 3 x 10 , 70k + 5#
DB Shoulder Press, 1 x 10, 45#

Thursday

1. Warm-up
2. Front-squat: 3 x 5, 60k
3. Push Press: 3 x 5, 40K

Wednesday

1. Warm-up
2. Snatch, C&J technique work with 20k bar
3. 3 rounds, 1:30/:30 rest - 12 wall-ball, 9 box-jumps, 12 KB swings (55#) - intense, could expand to four rounds with more rest time...

Tuesday

1. Warm-up
2. Dead-lift: 3 x 3, 110K
3. Alt. handstands/L-Sits, 5 2:00 rounds

Monday

1. Warm-up
2. 4 rounds for time, wearing 35# weight-vest: Sand-bag Get-ups, 4 each side, 55# bag; dips, 5; pull-up, 5. (8:38)

Sunday

1. Warm-up
2. Back-Squat, 3 x 10, 70k
3. DB Shoulder Press, 3 x 10, 40#

Saturday

1. Warm-up
2. Snatch: 1 x 10, 40k
3. 6 Hill-runs, :40 sprint/2:00 return to start (walk or jog back and rest as time allows)

Friday

1. Warm-up
2. Super-sets:
Back-squat, 6 x 6, 70k
DB Shoulder press, 6x6, 40#

Thursday

1. Warm-up
2. Hanging C&J: 1 x 10; 40k
3. 3 rounds for time: 4 jerks (2 each side), 40k; 6 pull-ups; 9 push-ups; 12 weighted overhead sit-ups, 20k. (5:25)

Wednesday

1. Warm-up

2. Power-snatch: 1, 50k

3. Snatch (deep, with OHS if needed): 1 x 10, 40k

4. Fran-ish: 65# Barbell Thruster/Pull-up; 21/12, 15/9, 9/6 (4:07)

Tuesday

1. Warm-up
2. Power snatch: 1 x 5, 40k
3. Power clean: 1 x 5, 60k
4. 3 rounds for time: 15 KB swing, 55#; 15 DB push press, 25# (3:38)

Monday

1. Warm-up
2. Power-snatch: 1, 49k
3. Snatch: 1 x 4, 40k
4. Clean & Jerk: 1 x 3, 60k
5. Super-sets:
Back-Squat: 3 x 3, 90k
Weighted sit-ups: 3 x 15, 10k