Sam Monday and Weds.

Monday

Bench 3x5@225 (5,5,4)

DL warmed up but groin started feeling off at 325 so I axed it.

Weds.

Split snatch 3x2@135

Split C+J 3x2@185

Snatch high pull 2x3@185

Clean high pull 2x3@235

Squat 1x30@135

Sam Saturday and Sunday

Saturday

Farmer's walks forward down the driveway backwards back up 3@56/hand

See saw press walk 3@56/hand ~20 meters with one turnaround

Sunday

Press 5-3-2 185, 195, 205

Power curl 2x5@135

Sam Tues, Thurs, Fri

Tuesday

3 circuits

KB C+P 1@97

KB Floor press 3@97

3 chins

Thursday

Split snatch 3x2@135

Split C+J 3x2@185

SDPS 3x3@275 - only one set, stupid groin

Friday

Barbell Side press 6-4-2 65, 75, 85

Barbell one hand curl 6-4-2 45, 50, 55

KB windmill 5/side@62

Barbell hammer curl 5/side@45

Sam Sat+Mon

Saturday

Barbell TGu 2x1/side@75

Snatch 3x2@135

C+J 3x2@185

Monday

3x400 with walking 400 in between

KB C+P 3x1@97/3 chins

Sam Tues-Thurs

Tues

Glass-o's 3x1/side@62

Split Snatch 3x2@135

Split Clean and Jerk 3x2@185

Super deep pause squats 3x3@270

Weds

KB snatch 7/min on the minute 5/side@62 (alternate hands)

Lateral raise 2x8@25

Incline curl 2x8@25

Thurs

TB Pin press (~2 inches above chest) 3x3@216, 236, 256

Side bench jumps 5/side

Vertical leap/split squat switches 5 and 5/side