Power Matrix: Press and Deadlift

Friday 2-10

TRAINING:
A. Press: 8-5-3-1-1-1-5
B. Deadlift: 8-5-3-1-1-1-5

TRAINING OUTCOME:
A. 150-170-180-190-195-200-205(f)-170
B. 340-425-495-535-555-570(f)-425

Notes: 1/2 and inch...Half-a-flippin inch from a clean pull of 570#. Oh well...next time...

Oly Linear Progression, Day 6: Clean & Jerk, Back Squat, Clean Pulls, Reverse GHD Leg Raises, Reverse Hyperextensions, & Windmills

Thursday 2-9

TRAINING:
A. Clean & Jerk - 76% x 3, 79% x 2 x 2, 82% x 1 x 2
B. Back Squat + Box Jump - 80% x 4 x 6
C1. Clean Pulls - 100% x 3 x 3
C2. GHD Leg-Raises
C3. Reverse Hyperextensions.
C4. DB Windmills - 3 x 10/side

TRAINING OUTCOME:
A. 230-240-240-250-250
B. 335-335-335-335-335-335
C1. 300-300-300
C2. 15-20-25
C2. 15-20-25
C4. 55#-65#-70#

Oly Skill Day: Snatch DL + Mid-Hang Snatch, Snatch Balance + OHS, Push-Press + Jerk, and Snatch DL

Tuesday 2-7

TRAINING:
A. Snatch Deadlift + Mid-Hange Snatch - 75% x 2 x 4
B. Snatch Balance + Overhead Squat - 77 x 2, 80% x 2, 84% x 2, 87.5% x 2
C1. Push Press + Jerk - 65% x 2 x 3
C2. Snatch DL - 105% x 3 x 3

TRAINING OUTCOME:
A. 95-125-155-175-175-175-175
B. 95-135-175-195-515-225-235-245
C1. 195-195-195
C2. 245-245-245

Oly Linear Progression Day 5: Snatch, Front Squat, Snatch Pulls, Standing Ab Wheel and DB Side Bends

Monday 2-6

TRAINING:
A. Snatch - 76% x 3, 79% x 2 x 2, 81% x 1 x 2
B. Front Squat - 80% x 4 x 6
C1. Snatch Pulls - 100% x 3 x 3
C2. Standing Ab Wheel - 3 x 14
C3. DB Side Bends - 3 x 22

TRAINING OUTCOME:
A. 95-125-155-175-185-185-195-195
B. 185-235-265-295(3+2)-295-295-295-295-295
C1. 235-235-235
C2. as Rx'd
C3. as Rx'd (70# DB)

Notes: Thought I could do a set or two of the FS with no belt. Got to the 3rd rep of the first set and decided that wasn't going to happen. I racked it, put on the belt and then hit two more reps.

RPT: Press, Deadlift and Muscle-ups

Saturday 2-4

TRAINING:
A. Press - AMRAP 90%-85%-80%-70%
B. Deadlift - AMRAP 85%-75%-65%
C. Muscle-ups - 1 every 20 sec - 30 total

TRAINING OUTCOME:
A. 180 x 5, 170 x 6, 160 x 7, 140 x 11
B. 480 x 7, 425 x 10, 375 x 13
C. Had 4 misses. Stayed on pace until rep 20-21. Hit rep 28 @ the 10:45-11:00 min mark. Stalled out and had several misses. Ended up completing 30 at the 13:30 mark. Was on pace fro a 1 min decrease in time from last week, but I ran out of gas.

Notes:
I belted up for the press. Didn't mean to do 170# between the 180# and 160#. I thought I had 160# on the bar. Oh well...will keep the weight the same for the next time I do an RPT.

Bumped up 10# on each set from last RPT DL session. May jump another 10# on each set for next RPT  DL session.

Oly Linear Progression Day 4: Clean & Jerk, Back Squat + Box Jump, Clean Pulls, GHD Sit-ups, Back Extensions, and Windmills

Friday 2-3

TRAINING:
A. Clean & Jerk - 73% x 3+1, 76% x 3+1 x 2, 79% x 2+1 x 2
B. Back Squat + Box Jumps - 75% x 4 x 8
C1. Clean Pulls - 95% x 4 x 3
C2. GHD Sit-ups - 3 x 15
C3. Back Extensions - 3 x 15
C4. KB/DB Windmills - 3 x 10/side

TRAINING OUTCOME:
A. 135-185-205-220-230-230-240-240
B. 225-275-315-315-315-315-315-315-315-315
C1. 285-285-285
C2. as Rx'd
C3. 45-55-65

Notes: No belt today on the Squats.

Oly Skill Day: 3-Position Clean + Jerk, Snatch Balance, Jerk, Clean Deadlift, Hanging Toes-to-Bar, & Topside Half-Moons

Wednesday 2-1

TRAINING:
A. 3-Position Clean + Jerk - 70% x 3 + 1 x 5
B. Snatch Balance - 80-94% x 2 x 3
C1. Jerk - 80% x 2 x 3
C2. Clean Deadlift - 100% x 5 x 3
D1. Toes-to-Bar - 3 x 20
D2. Topside Half-Moons - 3 x 20

TRAINING OUTCOME:
A. 95-135-185-210-210-210-210-210
B. 135-185-195-205-215
C1. 225-240-240-240
C2. 300-300-300
D1. as Rx'd
D2. 45# Plate