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Second session Wednesday went to hell after still dealing with ab soreness.

Thursday, June 28, 2012
Back squat: 70 x 3r x 2 / 100 x 3r x 2 / 120 x 3r x 3 / 130 x 3r
Deficit deadlift: 60 x 5r /...

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Tuesday, June 26, 2012
Box squat: 50 x 5r x 2 / 70 x 5r x 5
Chinups: bw x 5r / bw + 34kg x 3r / bw + 45kg x 1r / bw + 34kg x 3r x 3 / bw x 5r
Dips: bw x 10r x 3

Wednesday, June...

Wednesday, June 20, 2012
First Session
Clean: 60 x 3r / 100 x 1r / 125 x 1r / 135 x 1r [+5kg 1RM]
Band pulls: 60 + light bands x 3r x 3
Weighted chin-ups: bw + 35kg x 2r / bw + 45kg x 1r / bw +...

Tuesday, June 19, 2012
Back squat: 70 x 3r x 2 / 120 x 3r x 3
2" deficit deadlift: 60 x 3r x 2 / 100 x 3r / 115 x 3r / 125 x 3r x 3

Monday, June 18, 2012
First Session
Band safety bar squat: bar + doubled up monster minis x 3r x 2 / 60+dmm x 3r / 80+dmm x 3r x 5
Weighted chin-ups: bw + 35kg x 3r x 3

Second Session
Snatch:...

Tuesday, June 12, 2012
Deadlift: 60 x 5r x 2
2" deficit deadlift: 80 x 5r / 100 x 5r x 3

Monday, June 11, 2012
First Session
Snatch push press: 70 x 3r x 2 / 80 x 3r / 90 x 3r x 3
Weighted chin-ups: bw + 24kg x 5r x 3

Second Session
Snatch: 40 x 3r x 2
Power snatch: 40 x 3r / 50...

Tuesday, June 5, 2012
Band back squat: b + doubled up mini x 5r x 2 / 70+dum x 3r x 2 / 100+dum x 3r x 5
Reverse hypers: 40 x 10r x 3

Monday, June 4, 2012
First Session
Front squat: 70 x 3r x 2 / 110 x 3r x 5
Clean pull: 70 x 3r / 90 x 3r / 110 x 3r x 3
Band hypers: light band x 10r x 3

Second Session
Snatch: 40 x 3r x 2 /...

Saturday, June 2, 2012
Power snatch close stance w/o moving feet: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 3r x 3
Power clean and push press: 70 x (1+1r)3r / 90 x (1+1r)2r / 100 x 1+1r / 105 x 1+1r...

Thursday, May 31, 2012
High hang muscle snatch: 40 x 5r x 3
Band hypers: bw + monster mini band x 5r / 50+mm x 10r x 3

Friday, June 1, 2012
First Session
Power snatch: 40 x 3r x 2 / 50 x 3r /...

I'm doing intermittent fasting in the morning before working out, using coffee with a ton of fat. Great stimulant.

Blew my mind when I figured out one of the kids that joined our team would have placed top ten at youth worlds with his lifts 100/130 @ 62.... and he still has another year to make it to youth...

Always close grip and high-ish rep range for shoulder and tricep strength. More often doing dips because only bench will get shoulders tight but they get boring after a while.

Wednesday, May 30, 2012
Bench press: 40 x 10r x 2 / 60 x 5r x 5
Chinups: bw x 7r/5r/5r/5r

Tuesday, May 29, 2012
First Session
Low block power snatch: 50 x 3r x 3 / 60 x 3r x 3
RDL's: 60 x 8r / 70 x 8r x 3
Front squat: 70 x 3r / 110 x 3r / 130 x 1r / 140 x 1r x 3
Dips: bw x 10r x 3
...

Saturday, May 26, 2012
Morning yoga class.
Snatch: 30 x 3r x 5 / 50 x 3r x 2 / 60 x 3r x 2
Clean and jerk: 60 x 1+1r x 3 / 90 x 1+1r / 100 x 1+1r

Yoga was very relaxing and made me break a nice...

Second Session
Snatch: 40 x 3r x 2 / 50 x 3r / 60 x 3r / 70 x 2r x 3
Clean and jerk: 70 x (1+1r)2r / 90 x 1+1r x 2
Power clean and jerk: 100 x (1+1r)2r x 3 / 110 x 1+1r

Friday, May 25, 2012
First Session
Snatch pull pause at knee: 40 x 3r x 2 / 60 x 3r x 3
Front squat: 70 x 5r / 100 x 3r / 120 x 3r x 3

Monday second session, don't really remember what we did. Something snatch clean and jerk and back squat.

Tuesday, May 22, 2012
Jerk 50 x 3r x 5
Dips: BW x 10r x 3
Chin-ups: bw x 10r/8r/5r
...