1. Front Squat - Heavy Single

2. Snatch - Heavy Single, 5x2

3. Snatch DL to Knee - Hip - Snatch pull  - 5x2+2+1

4. Back Squat - Heavy Single, 4x3

5. Good Morning - 3x5

1. 305
2. 225, 185x2, 195x2, 205x2
3. 225x3, 230x2
4. 350, 315x3x4
5. 165x5x3

My greatest day weightlifting to date.

• Snatch - heavy single
• Clean & Jerk - heavy single
• Back Squat - heavy single; 3 x 2
• Good Morning - 3 x 5
• Bench Press - Random

1. 220 - good enough for a heavy single
2. 280, 300, 305 - did not attempt a jerk @ 300/305 because I was too amped...
3. 370 - 315x3x4
4. 155x5x3
5. 215x5, 235x5, 255x5, 275x2

• Snatch - heavy single
• Snatch Pull - 4 x 3
• Back Squat - heavy single; 3 x 2
• Good Morning - 3 x 5

1. Stuck 205, went for 215 and 220 but kept going to toes in the pull. Gonna work on this relentlessly.
2. 235
3. 335, 315x2, 320x2x2
4. 135x5, 155x5, 170x5

1. Front Squat - Heavy Single
2. Snatch - Heavy Single
3. Clean and Jerk - Heavy Single
4. Back Squat - Heavy Single
5. Back Squat 4x3
6. Good Mornings - 3x5


1. 310
2. 185 - short on time, so moved on
3. 280
4. 350
5. 295x2x3
6. No time


*Excellent lift day with a cycle best on 3 lifts

• Back Squat - heavy single
• Jerk Bnk - 5 x 2
• Hang Clean (knee) - 5 x 2
• Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 Pull Ups
10 Ring Push Ups

1. 340#
2. 205, 225, 240, 255, 270
3. 205, 225, 240, 250 260
4. 165, 185, 195, 205x4
5. 305#, 245x3x3

*Went heavy on R terminal knee extension mobility and R ant hip capsule mobility prior to lifting... I think this helped tremendously.

• Back Squat - heavy single
• Hang Snatch (knee) - 5 x 2
• Power Clean + Power Jerk - 5 x 1+1
• Front Squat - heavy single; 3 x 3  

1. 315
2. 135,155,165,175,185x1 (failed rep 2 - bar out in front
3. 225, 235, 245, 255, 265f (almost - I'll get this satruday or early next week)
4. 295 - 245x3x3
5. Snatch Press - 95# x 5, 115# x 3, 115# x 5, 95# x 10

• Back Squat - heavy single
• Jerk Bnk - 5 x 2
• High-Hang Clean - 5 x 2
• Push Press - 4 x 5
• Front Squat - heavy single; 3 x 3

3 sets; no rest:
12 KB Swings
12 Pull Ups


1. 315#
2. 205,225,245,255,265
3. 205, 225, 235, 245, 255
4. 155, 175, 185, 195
5. 255, 275 - 225x3, 235x3, 245x3

70# kb, unbroken

• Back Squat - heavy single
• High-Hang Snatch - 5 x 2
• Power Clean + Power Jerk - 5 x 2+1
• Front Squat - heavy single; 3 x 2

3 sets; no rest:
10 pullups
25 double unders
10 shoulder press 95#


1. 315 (been hammered on this for 2 weeks, backed off a bit)
2. 145, 145, 155, 165, 175
3. 205, 215, 225, 235, 245 (finally getting it back, 245 felt great)
4. 275, 235x2x3 (again, backed off here as well)