Melanie: Sunday

KB swing tabata with 25#
Front squat tabata with barbell

Chris Sun, Mon, Tues

Great pic of Chinese weightlifter working clean grip OHS. Jeez.

Sunday - BS 10 sets of 3 at 75% (should have used 210, but nursing VM strain so used 135), C&J single at 175, push press 5x5 at 115.

Monday - power snatch 3 sets of 2 at 60% (115), power clean + jerk 3x2 at 60% (135), strict pull ups: 15, 8, 6. Did a few minutes of barefoot jumproping in the PM.

Tuesday - DL 3x3 at 80% (325), Bench 5x5 at 75% (due to rotator cuff injury, I used a hammer curl bar and kept the path around my navel, used 155 lb.), pull ups 75% of Monday10, 6, 5.

Chris Friday

This is programmed as a technique/recovery day.
2 position snatch - 60% (88lb.), 4 sets
2 position clean - 60% (120lb.), 4 sets
Push jerk + jerk - 60%, 4 sets
Pull ups - 3 sets x max. (13, 8, 7)

Chris - vacation training and Wed. PM

Mel's folks live close to a HS, so I went there an did the following Mon. and Tues.: 5 rounds of - 5 neg. HSPU, 5 pull ups/chins, sprint across football field and back. Fortunately, had to walk a few yards from the PU station to the field, otherwise there would not have been much "sprinting." Also did some running drills both days. FL was sunny, but not at all warm.

Mel worked out one day - four rounds of 25 air squats and 10 girl push ups.

Wed. - worked up to C&J single at 175. Then box squats. On 1st rep of 2nd set at 245, there was a pop in my L vastis medialis (quad). Stopped there. Could not dip under bar to do press from rack, so did seated DB press, some shrugs and some cable work. Quad is not too bad today, but won't push it for a few days.

Start 4 week cycle of Oly program tomorrow w/ Jason.

Sam weekend

Squat 3x10@255

Drive way farmer's walks w/ 76lb DBs

Bench triples

225, 275, 235, 285, 245, 295

Tendon is a jerk

Band bench

3x10@145

RDL 5x5@225

Chris NYE and Saturday

NYE - snatch grip jerks behind neck: sets of 5 up to 135lb. Seated DB press ladder sets: 35x12, 45x10, 55x5, 45x10, 35x12. DL triples up to 355, then a single at 385 (grip was done).

Saturday - circuit of the following w/35lb KB each followed by 5 pullups: 5 snatch, 5 snatch, 10 snatch, 5 BUP, 10 BUP. Then pushed the car around the parking lot till I'd had enough.

Melanie: Friday

3 mile walk with Chris