Friday March 25th,2011

curls/knee bend/circle

snatch 42,50,60,70,70,80,90,100,109xf,make,make

CJ 70,80,90,100,110,120,130,120

jerk block 70,90,110,130,139,143.6

BS 95,145,195,245,295,345x1

rev.pec80x15

=============================================

curl/french/circles/squats

snatch 40,50,60,70,80,90,100xb,make,110,100xb,xf,make

CJ 70,80,92,101,110,120,133.6(hop[ fore)120perfect

band BS(lbs)135,225,315,365,415x1,365x3

chain Bench (lbs)135,185,235,295x1

Thursday March 24th,2011

curl/french/squat/circle

snatch 40,50,60,70.80.90,99,109,99

C&J 70,80,92,101,110,120,129,120

BS 95,145,195,245,295,345x doubles

military press (lbs)95,115,135X12

lunge 10x3

pullover 25x20

bench 135x12x3

bb row 135x15x3

sDL 135x15

shrug 135x15

pullover25x20

Wednesday March23,2011

curls/knee bend/circle

snatch 42,50,60,70,78,82,90,100,109xf,100

CJ 80,90,100,110,120,130

jerk block 82,110,130,130,141

BS 95,145,195,245,295,345x1

=============================================

circles/squats

snatch 40,50,60,70,80,82,90,99,108

CJ 70,80,92,101,110,120,132.6

chain BS(lbs)135,185,225,275,325,360x1(touch),315x3

Bench (lbs)135,185,225,275,300x1

Tuesday March 22,2011

curl/french/squat/circle

snatch 40,40,50,60,70.80.92.101xb,make,110XB,xf,xb100

C&J 70,92,101,110,122,122xc,122

BS 95,145,195,245,295,345x doubles

=============================================

military press (lbs)95,115,125X12

Breathing Squat (lbs)95x5,115x5,135x20x1

pullover 25x20

dips 15x3

chins 12x3

RDL 135x15

shrug 135x15

pullover 25x20

Monday March 21,2011

knee bend/circle/curl/french

 snatch 40x2,50,60,70,80,90,100XB,make,back

CJ 70,80,90,100,110,120,130 lost grip, make

jerk block72, 92,112,130,141press,make,press

BS 95,145,195,245,295,345x1x3

HLRx25

=============================================

squat/circle/curl/french

snatch 40,50,60,70,80,92xf,make,101,110

CJ 70,80,92,101,110,121,130

BS(lbs)135,185,225,275,325,365x1,315x3

band Bench (lbs)135,185,225,275,315x1

Friday March18,2011

knee bend/circle

BS 95x3,145x3,195x2,245x2,295x1,345x1 outside of R knee hurts(cold muscles)

curl/extension/chins/dips/rev.pec./pec warm-ups

snatch 40x2,50x2,60,70,80xf,make,90,90,100XB,xf,make

CJ 70,80,90,100,110,120

jerk block 92,101,110,120,130,135press,make

rev pec 60x15,arm circlex10

=============================================

snatch 40,50,60,70,80,92,97XB,XB,xb

CJ 70,80,92,101,110,118,127

band BS(lbs)135,225,315,365x1,415x1,365x3

15°Bench (lbs)135,185,235,285x1

Thursday March 17,2011

snatch 40,50,50,60,60,70.80.92xf,xb,make.101,110Xf,xf,xf,100Xb,XB,xf,make

Rev pec deck 50x20

C&J 70,80,80,92,101,110,120xc,make

military press (lbs)95,115,115X12ea

alt lunge 10x3

pullover 25x20

bench 135x12x3

bb row 135x15x3

stiff DL 135x15

shrug 135x15

pullover 25x20