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

8/27 30 minute Deadlift

315 Deadlift as many as possible in 30 minutes.

135x10 225x5

315

5/5/5/5/5/5

5/5/5

5/3

3/3/3

3/3/3

3/3

3/5

3/5/1

94

8/24 Deadlift

Dips
BWTx5 25x5 50x5 50x5 50x5

Snatch grip Deadlift w/ Shrug

135x5 225x5 275x5 315x5 315x5 315x5

Pullups

BWTx5 25x3 15x5 20x5

8/21 Squats

Press

95x5 135x5 135x5

Squats

135x5 225x5 315x5 315x5 315x5

Power Clean
135x4 155x4 175x3 185x3 155x5

Planks

I love Snatches

Nothing makes me feel like I've worked as hard as when I do snatches.

TGU 24K

1L/1R x 10

KB Snatch 24K

6L/6R every minute for 10 minutes