This turned out to be a good training week that ended strong with some solid training in between. Decided to mix in some trap bar deadlifts as they are something I haven’t paid much attention to. I also noticed that I have a nice stretch of being injury-free <knock on wood-no jinx>, so I look for that to continue <repeat wood knock>.

Monday, 6/30/08

Sunburned and tired. Took a day off.

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Tuesday, 7/1/08

Burgener Warm-ups x 3

2-Position Snatch + 2 OHS x 5
65/75/88/88/95

Sandbag Cleans, 65#
5/5

2 Position Clean + Push Press x 4
95/115/139/149

Sandbag Clean + Box step-up
10/10

Sandbag Stair Climbs, 4 x 72; Left & Right Shoulder, Back & Zercher.

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Wednesday, 7/2/08

Muscle Snatch-get to a heavy single;
45×5/65×3/75×3/85×3/95×3/105/115f/95/110/[b]115/120f
Tall Clean-60% of clean x 2 x 3 (105#)

Push Press + 2 jerks x 4
115/115/120/120 (I suck at jerks)

3 rounds,

20 sandbag power cleans + push jerk (65#)
20 kipping pull-ups, (assisted w/purple band)
20 GHD sit-ups 20 kettlebell swings, 70#.

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Thursday, 7/3/08

Burgener Warm-ups x 3

2 Position Snatches @ 60% (70#) 5 x 2

2 Position Snatches @ 70% (82#) 5 x 2

Working on staying on my heels in the first pull and moving the bar quickly the rest of the way.

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Friday, 7/4/08

Rest Day

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Saturday, 7/5/08

6 Way Barbell Complex

3 sets @ 75#
6x snatch
6x OHS
6x Back Squat
6x Good Morning
6x Bent Over Row
6x Deadlift

Bent Over Row + Pull-up (assisted)
8×95/8×115/6×95

DB Push Press, 70#
10-9-8-7-6-5-4-3-2-1, with 30 second plank between each set.

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Sunday, 7/6/08

Trap Bar Deadlift
135×6/225×6/315×2/365×2/405×1/455×1f/425×1

Overhead Presses, thick bar
115×5/135×5/155×5/155×5/125×5

Squat Cleans, thick bar
105×5 x3

GHD Sit-ups
3×20

Ab Roll-outs, thick bar, big plates
2×10

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