clampin to the new year

bonus workout this afternoon.

-snatch tech
(1) snatch high pull; 8x3 @ 75lbs (30 sec. between sets)
(2) deadlift; 1x225x10 (30 sec. rest between sets)
(3) squat; 5-4-3-2-1 (145,155,165,175,185)
(3) push press; 5-4-3-2-1 (115,125,135,145,155)
(3) db row; 12-10-8-6-4/arm w/85lb db
went through all (3) with no rest, 30 seconds between sets
(4) squat; 1x185x5 (30 sec. rest between sets)

-stretches

i am color

friday firday;gym
-roll
-snatch tech
(1) squat; 5x165, 3x185, 8x205
(2) squat; 3x10 @ 145
(2) rdl; 3x10 @ 155
(2) shrug; 3x10 @ 165
outta there

take me down

thursday; gym
-shoulder warmup
-snatch technique
(1) bench; 5x125, 3x140, 8x155
(2) bench; 3x10 @ 105, 2x10 @ 95
(2) palms facing chins; 30 (11,11,8)
(2) back ext; 4x15 w/25lb plate
(3) chest supported row; 2x12 @ 80
finish
(4) db swing; 3x25 w/60lb db

few stretches

good morning and good night

tuesday; tried to go to the gym, but parking lot was full and a lot of people were trolling for spots.  pretty frustrated.

wednesday; gym
-roll/activators
(1) hang clean; [3-2-1][3-2-1] 135,145,155; 145,155,165
(2) deadlift; 5x215, 3x245, 10x270
(3) deadlift; 3x10 @ 205
(3) bulg split squat; 3x10/leg @ 105
(3) plate taps; 100 (30,35,35)
finish
(4) bike sprints; 3x45 sec. (45 on / 75 off)

goodbye jane

sunday; rest
monday; armistice day, no school
-shoulder warmup
-snatch tech
(1) standing military press; 5x80,3x90, 7x100
(2) standing military press; 3x10 @ 70, 2x10 @ 65
(2) pullups; 30 (9,8,7,5)
(2) side raise w/45lb plate; 4x20/side
(3) bb bent row; 10x135,115,115
finish;
db swings; 3x25 w/60lb db

stretchies

call me when you need me

friday; gym
-roll/activators
-snatch tech
(1) squat; 3x155,175, 10x200 (very happy with these, form was good)
(2) squat; 3x10 @ 145, 2x10 @ 135(keeping the weight tough, but not at the expense of form.  making sure to use these sets as an opportunity to push myself, but also really keep form solid and using a full rom)
(2) rdl; 4x10 (2x10 @ 155, 2x10 @ 145)
(2) shrug; 4x10 (2x10 @ 165, 2x10 @ 155)
(3) alt lunge jumps; 2x24 (12/leg)
stretch

saturday; goaltimate with joe and some ctc guys

i only

wednesday; rest
thursday; gym
-roll/activators
-shoulder warmup
-snatch tech, 3x5 w/bar
(1) bench; 3x115,135, 9x150
(2) bench; 3x10 @ 105, 2x10 @ 95
(2) palms facing chins; 28 (10,9,8,1)
(2) iso db hold; 4x30/side w/100lb db
(3) chest supported row; 1x10 @ 80,70
finish
(4) db swings; 4x25 w/50lbs

-stretchy