This starts our last heavy loading cycle before Pan-Am’s.

AM

snatch to about 90% then 2 doubles with 10kg less

clean and jerk to about 90% then 2 doubles with about 15kg less

front squat to near max

PM

snatch to max, then 2 doubles with about 10kg less

clean and jerk to max then 2 doubles with about 15kg less

Front squat 3 doubles

Same old heavy squats and pulls as usual on Saturday… the guys didnt push very hard though.  We want to be fresh and ready to go Monday!

Squats to max double

Heavy clean pull/deadlift to max double

Donny snatched 172.5 kg today in the afternoon workout, equaling the american record!

AM

snatch to maybe 85%

clean and jerk to maybe 85%

PM

snatch to max

clean and jerk to max

Light still, looking for a big day tomorrow!

powersnatch to about 90% or so

powerclean to about 90% or so

front squat to maybe 85-90%

The only heavy workouts this week are Mon, Wed, and Fri afternoon, mornings will be light…

AM

snatch to about 80-85%

clean and jerk to about 80-85%

PM

snatch to max

clean and jerk to max

back squat two doubles as heavy as possible

All the workouts this week will be pretty brief, especially Tuesday and Thursday…

Powersnatch to about 90%

powerclean and jerk to about 90%

Front squat to about 90%

This is the first day of our light week…

AM

Snatch to about 80-85%

Clean and jerk to about 80-85%

PM

Snatch to max

Clean and jerk to max

Front squat to max, then take 20kg off and do 2 doubles.

Squat for a max set of 5

clean pull/deadlift for a max triple

Last hard day of our heavy period…  As usual a little less in the morning so we can get as heavy as possible in the afternoon

AM

Snatch to about 90%

Clean and Jerk to about 90%

PM

Snatch to max, then drop about 10kg and do two doubles

Clean and jerk to max, then drop about 15kg and do two doubles

Donny was really, really tired today…  I suspect Jon and Caleb were also.

Powersnatch to max, drop 10kg and do a double

Powerclean and jerk to max, drop 10kg and do a double

Front squat 4 reps to a heavy single