9/23 Fast Tens

Fast Tens by Pavel

24k KB

1 Arm Clean and Press

5L/5R/10L/10R x2

Snatch and Front Squat

10L /10R x 2

9/18 Rapid Ascent

BB Complex Warmup

Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Dead Lift

45 lbs 1 x 8

65lbs 3 x 8

Rapid Ascent from Dan John

Power Clean 155lbs

8 / 6 /4

Press 135 lbs

8/ 6/ 3

Front Squat 225 lbs

8/ 6/ 4

Supersets

BW pullups/dips

10/12 5/12 10/10 (Last set subbed inverted Rows for pullups)

Step up / 1 Leg DL

10/10 15/15

9/16 Timed Sets

16K KB

5 minutes Clean and Jerk 5L/5R (got 4-5 sets I lost count)

5 minutes Snatch 10L/10R (4-5 sets)

Jerk 10L/10R x 3

1 Arm Swing 10L/10R x 5

9/10 Easy KB

16K Snatch

L/R 25 Rest 20 Rest 15,10,5

16 K Clean and Press

L/R 10,10 Rest 10,10

1 Arm Swings 16K

L/R 10,10,10 Rest 10,10

9/8 It's not that complex

I'm really liking barbell complexes as a warmup.

Row
Clean
Front Squat
Press
Back Squat
Good Morning

45x1 65 x3

Press

135x 5 155 x5 165 x4

Squat

135x5 225x5 315x5 375x5

Power Clean

135x3 155x3 175x3 175x3 175x3

9/5 Chins and Dips

BB Complex

Power Snatch
OHS
Press
Squat
Good Morning
Row

45lbs 1x8
65lbs 3x8

Pullups

+20 lbs 3 x 5

Dips

+50 2 x 5 1x10

9/4 Program Minimum

TGU 24K

1L/1R x 10

Swings 24k

2 Hand x 10 H2H x 10 2 Hand x 10

2 Hand x 10 H2H x 20

2 Hand x 10 H2H x 30

2 Hand x 10 H2H x 10

2 Hand x 20

2 Hand x 10

9/2 New Gym

Found a new place to work out. Possibly the last gym in the Harrisburg area that allows chalk and deadlifting.

BB Complex warmup 45lbs

powersnatch
OHS
press
backsquat
good morning
row

3x10

Press

95x5 135x5 155x5

Front Squat

135x5 175x5 225x5

Power Clean

135x5 135x5 135x5