1/25 – 2/13

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1/25 (Meet Week)

Snatch – 40x2x3(MS), 50x2x2, 60×2, 70×2,1, 80×1, 82.5×1, 85×1, 80×1, 85×1, 60×2

C&J – 60×3, 70×2, 80×2, 90×1, 100×1, 105x2x1, 110×1, 100x2x1

Squat – 60×5, 90×2, 110×2, 120×2, 125x2x1

RDL – 110×4, 125x3x4 (straps)

Add. Machine – 140#x10

Abd. Machine – 140#x4+110#x6

1/26

Snatch – 40x2x3(MS), 50×3, 60×2, 70×2, 80×1, 85×1, 90×1, 80×1

C&J – 60×3, 80×2, 90×1, 100×1, 90×1

Ring Pull-ups – 10, 35#x4x4

1/28

Snatch – 50x2x2, 60×2, 70x3x1

C&J – 60x2x2, 80×1, 90x2x1

Abd. Machine – 100x5x3sec

1/29 (Pittsburgh Open: First ever 6/6)

Snatch – 90, 95, 98

C&J – 110, 115, 120

2/1

Snatch – 40x2x3(MS), 50×3, 60×2, 70×2, 75×1, 80x2x1, 85x2x1, 87.5x2x1

C&J – 60x2x2, 80×2, 90×1, 100x5x1

DL – 120×2, 150x7x3

KB Fatmans – 16x3x6 ea. side

2/2

Press – 50×3, 60x7x3

BB Row – 50×8, 60x2x8, 65x2x8

KB Dips – 10, 24x4x8

WG Pull-ups – 10, 16x6x4

Conditioning

A – Sledgehammer Slams – 16#x3x10 ea. side

B – Prowler Push – 100#x3x20yds (L,H,L)

2/4

Snatch – 40x2x2(MS), 50×2, 60×2, 70×1, 75×1, 82.5x5x1

C&J – 60×2, 80×2, 90×1, 97.5×1, 105x4x1

2/5

Squat – 60×4, 80×3, 110×3, 120×3, belt–>130x2x3, 120x2x3, 115×3

(50 min. break)

Snatch – 50x2x2, 60×2, 70×1, 75×1, 80×1, 85×1, 92x3x1

C&J – 60×2, 80×1, 90×1, 100×1, 105×1, 110x3x1

2/8

Snatch – 40×3(MS), 50x2x2, 60×2, 70×1, 75×1, 80×1, 82.5x4x1

C&J – 60x2x2, 80×2, 90×1, 100x5x1

DL – 140×1, 155×1, belt–>165x4x3

BB Lunges – 60x1x20yds

SL Hamstring Curl – 50x2x5

Hanging Leg Raises – 2×10

2/9

Press – 95#x3, 120×1, 135×1, 145x4x3

BB Row – 135#x6, 155x4x6

Dips – 10, 45#x6, 55×6, 60×6, 70×6

SW Pull-ups – 8, 25#x3, 45x5x3, 50×4

2/10

Snatch – 40×3(MS), 50x2x2, 60×2, 70×2, 80×1, 85x5x1

C&J – 60×2, 70×2, 82.5×1, 95×1, 100×1, 105x2x1, 107x2x1

RDL – 100×5, straps–>125x4x5

KB Suitcase Carries – 28x3x20yds

Ab Wheel RO – 3×10

2/12 (in Columbus w/ Mark Cannella)

Snatch – 50×2,3,60×2, 70×2, 80×1, 50×3, 80×1, 85×1, 90×1, 95x3x1, MS–>50×3, 40x2x3

C&J – 60×3, 80×2, 90×1, 100×1, 110×1, 115x3x1, 90x4x1

Squat – 70×4, 100×3, 110×2, 120×2, 130×2, belt–>140x3x2, 120×2

2/13

Abd. Machine – 50#x12, 100x3x12

Add. Machine – 80#x2x12, 100×12

Snatch – 40x3x3(MS), PS–>40x2x3, 50x10x1

KB Prone Row – 20×8, 28x4x4

Ring Shoulder Flx – 3x12x3sec


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