11/10
Snatch - 50x3,2, 60x2, 70x2, 80x1, 85x1, 90x1, 92.5x1, 95xmiss,1, 97x1
C
11/10
Snatch - 50x3,2, 60x2, 70x2, 80x1, 85x1, 90x1, 92.5x1, 95xmiss,1, 97x1
C&J - 60x3, 80x2, 90x1, 100x1, 105x1, 112x2x1, 116x1, missC, missC
KB WG Pull-ups - 7, 16x6x4, Bwtx13
11/11
Snatch - 50x3, 60x2, 70x2, 80xmiss,1, 85xmiss,miss, 90xmiss, 85x1, 87.5x1,miss,1, 90xmiss,miss, 87.5x1, 90x2x1
C&J - 60x3, 80x2, 95x1, 100x1, 105x1, 110x1,1,missJ,1, 105x5x1
MEET WEEK
11/15
Snatch - 50x3,2/3, 60x2, 70x2, 80x1, 85xmiss,miss,1
C&J - 60x3, 80x2, 90x2, 100x1, 105x3x1
Squat - 60x5, 90x2, 110x2, 120x2x1, 130x3x1
OHS - 60x6, 80x3, 90x1/2,2, 95x1,1,2
KB Prone Row - 24x8, 32x5, 40x3, 48x2x1
Hanging Leg Raise - 12,10
Roman Chairs - 15, 5#x2x12
Grippers - #1x3+Tx10 → 4 sets
11/18
Snatch - 50x2/3,3, 60x2x2, 70x2, 80x2x1
C&J - 60x3, 80x2, 90x2, 100x1, 105x2x1
WG Pull-ups - Bwtx3x10
Front Squat - 90x3, 100x2 —> stopped b/c of knee pain
CG RDL - 90x6, 110x5, 115x6
11/20 - 2010 Iron Egg Fall Classic (I won the best male lifter award)
77kg class (weighed in at 74.5kg)
Snatch - 92, 97, 102X
C&J - 112, 118, 122X
TOTAL - 97+118 = 215
11/21 (trained only b/c the track team and coach were training together)
I felt surprisingly great
Pwr Snatch - 60x2x3, 71x2, 84x2x1
Clean Pulls (w/ straps) - 116x3, 125x3, 134x2x3
Squat (in lbs) - 135x6, 225x3, 245x2, 275x3, belt–>295x2, 310x2, 325x1, 225x12
11/23 - Conditioning
8 Tire Flips + 140# Prowler Pushx25yds (H/L) x 6 sets
11/24 (came in and did whatever)
Deadlift - 70x6, 100x4, 120x3, 150x4,6, belt–>170x1, 180x1, 190x1, 160x6
KB Step-ups - 12x3x10
Rev. Hypers - 90#x2x15
Press - 50x5, 60x3x5
KB Prone Rows - 20x10, 24x8, 28x2x6, 24x10+4
Ring Pull-ups - 2x10 SS—>Tire Flips - 2x10
Bruce Lees - 10, 5+Hold ALAP, 5
Standing Cable Crunch - 140#x3x12
11/28 (Start new 531 cycle)
Snatch - 50x2x2, 60x2x2, 70x2x2, 80x4x2
Squat - 60x4, 87.5x5, 101x5, 110x11or12(lost count) <–should have been @ 115!!! Hang Snatch High Pull - 80x3, 90x3x3 <–straps CG RDL - 120x10, 130x2x6 KB Prone Row - 20x10, 24x3x10 Pball Praying RO - 3x10x5s holds 11/29 Session 1
Pwr C&J - 60x3x2, 80x2, 92x5, 97.5x3, 100x3x1<–caught almost in full clean 
Snatch - 50x3, 60x1/2,2, 70x1, 80xmiss,miss,1, 75x3 Press - 55x5, 64x5, 72x3 
Session 2
Ring Pull-ups - Bwtx3x12
Roman Chairs - 2x12
Standing Cable Rotation - 40#x2x10
Conditioning
Prowler 2 + 90#x25yds D/B x 8 sets
Sledgehammer OH Slams - 4x16#x8
I hate this site! You post something and it doesn’t show up. Then you re-post it and BOTH show up!
Training 12/1 - 12/20
12/1
DL - 70x5,4, 110x3, 132x5, 140x5, Belt -->150x10, 175x3x1
Hang Power Snatch - 40x4x4
Snatch RDL (straps) - 80x6, 90x6, 95x6, 100x2x6
SL Rev. Hypers - 90x12, 140x2x10
12/3
P Snatch - 50x3x3
P Clean - 60x3, 65x2x3
Bench (lbs) - 95x3, 135x3, 185x3, 205x1, 225x1, 235x1, 250xmiss
12/4
Snatch - 60x2x2, 70x2, 84x3x1, 88x3x1
C&J - 60x2x2, 84x2, 102x6x1
12/6 (Start of new Pendragon program)
Snatch - 50x2,1/2, 60x2, 72.5x2, 77.5x1, 82.5x1, 87.5x4x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1,missJ,1, 110x1
Squat - 90x3, 110x3, 115x3, Belt–>120x8, 130x3x2
WG Pull-ups - 2x12
12/7
Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x5x1
C&J - 60x2, 72.5x2, 85x2, 92.5x5x1
CG RDL - 110x6, 120x3x6
Press - 50x3, 67.5x3, 72x3, 76x2
Ring Shoulder Flx - 3x12+3s hold
Hang Rope Leg-lift holds - 3x10s
12/8
Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x1, 87.5xmissF, 1,1,1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x4x1
DL - 120x3, 140x3, 148x3, belt–>157.5x9, 180x1
KB Ring Pull-ups - 10, 16x3x8, 10
12/10
Snatch - 40x2, 50x2, 60x1/2, 72x0/2, 77x1, 82x5x1
C&J - 70x2, 80x2, 90x1, 97x5x1
12/11
Snatch - 50x2, 60x2, 72x2, 77x1, 82x1, 87x4x1
C&J - 60x2, 72x2, 85x2, 92x1, 97x1, 102x4x1
Squat - 70x3, 90x2, 107x2, 122x2, 130x3x2
12/13
Snatch - 50x3,2, 60x1/2, 72.5x2, 77.5xmiss, 82.5x1, 87.5xmiss,miss, 80x2x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x2x1, 110x3x1
Squat - 60x3, 100x5, 115x3, belt–>127.5x5 <–ugly…felt shitty
12/14
Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x5x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x5x1
CG RDL - 90x6, straps–>120x5, 140x3x3
12/15
Snatch - 50x2x2, 60x2, 72.5x1/2, 77.5x1, 82.5x1, 87.5x1, 92.5x1,missF,1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1, 110x3x1
Squat - 92.5x2, 107.5x2, 120x2, belt–>130x2, 135x2, 137.5x2
Rope Hangs - 3x15s
BH Sit-up holds - 3xALAP
12/16
Snatch - 50x2x2, 60x2, 72.5x2, 77.5xmissF,1, -->DL Pause to PS - 60x3x2
P C&J - 60x2, 75x2, -->only PC no jerks -->85x2, 92.5x1, 97.5x1, 90x3x1
Ab wheel RO - 3x12
12/17
SESSION 1
Snatch - 50x2, 60x2/3, 72.5x2, 77.5x1, 82.5xmissF, 87.5xmissB,missF, 92.5xmissF,missF,missB, 60x2
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1, 110x3x1
SESSION 2
DL - 70x4, 100x3, 130x5, 150x3, belt–>165x7, 190x2x1
WG Pull-ups - 12, 25#x3x6
12/18
Conditioning
8 Sledge slams, 3 tire flips, 6 sledge slams, 3 tire flips x 6
12/20
Snatch - 50x3, 60x2, 72.5x2, 77.5x1, 82.5x1, 87.5x4x1
C&J - 60x2, 72.5x2, 85x2, 92.5x1, 97.5x1, 102.5x1,1,1,missJ
Squat - 92.5x3, 107.5x2, 122.5x2, 137.5x2, belt–>145x1, 152.5x1<–ties my PR to date
NG Pull-ups - 12,12,9+3
Training 12/21 - 1/9
Sorry for the delay in my training log updates.
12/21
Snatch - 50x3, 60x2, 72.5x2, 77.5x1/2, 82.5x5x1
C