Monday - Hang Snatch, Cleans,

Hang snatch
95 x 3
115 x 3
135 x 3
155 x 2,2
165 x 2,2
175 x 2,
185 x 0,1,0,0,

Clean and Jerk
135 x 3
185 x 3
205 x 3
225 x 1,2

Clean
255 x 2
275 x 1
285 x 1 (catch was ugly, stopped there)
205 x 3

Sunday - Bench 225, snatches and cleans and running

Snatch Balance
95 x some

Bench
135 x 5
160 x 5
205 x 5
225 x 5
185 x 10

Snatch
115 x 3
135 x 2,2
155 x 1,1
175 x 0
155 x 1
175 x 1,1,
185 x 0,1 (84 kg )

Clean
135 x 3
185 x 3
205 x 1+J, 1
225 x 2
245 x 2
(felt heavy kept it light)

Snatch pull
245 x 5,3

Oblique raise
75 x 10
95 x 10,10

Running
1 mile, jog x 3 laps, run x 1

Hang Snatches, Cleans, Running, etc

Hang Snatch
95 x 3
135 x 3
155 x 2
175 x 0,1,0 (this was heavier than it should have been, but oh well)
155 x 1,1 (dropped back to check form)
175 x 1,1,m,1 (started to get sloppy)

Power Clean and Jerk
135 x 3
185 x 2,2
205 x 1,1
225 x 1,1
235x 1
255 x 1,1 (Clean only)
Powercleans because full cleans hurt my shoulder/back injury.

Snatch Pull
255 x 5,5,5

Cable row pull thing x a bunch

Ran 1 mile
3/4 mile in 7:40, then final lap total 9:19. Not great but right after lifting so oh well.
(would have been a great time if i could do lap 4 the whole time, hah)

Thursday - Snatch to 88, Hang Cleans light, Bench

Snatch: lbs
95 x 2,2
115 x 2,2
135 x 2
155 x 1
175 x 1
185 x 1,1 (84)
195 x m,1 (88)

Hang clean (this hurt in the bottom of the catch. Sent my doctor a message, finally.):
135 x 3
185 x 3
205 x 3
225 x 2 (started to hurt)

Rear delt cable pulls

Bench
95 x 5
115 x 5
145 x 5
160 x 5
195 x 5
220 x 5
195 x 9/10

Monday - Hang Snatch, Clean and Jerk, Clean 295 (134)

Pullups
BW x some sets of 5 for warmup while waiting for a bar

Hang snatch:
95 x 3
135 x 3,3
155 x 2,1
165 x 2
185 x 0,1,0,0
Probably should have stuck with a lower weight.

Clean and Jerk
135 x 2
185 x 2
205 x 2
235 x 2
255 x 1,

Clean
255 x 1
275 x 1
285 x 1
295 x 1 (134 KG)
95% of best ever clean, so not too shabby

Sunday - snatches, cleans, and bench

Snatch (full snatch)
95 x 3
135 x 2
155 x 2
165 ,m,m,1,1
Sunday morning phenomenon. Wasn't waiting for the pull, decided to stop early.

Clean
135 x 3
155 x 3
185 x 2
205 x 2
235 x 2 (this hurt the shoulder a bit so I stopped here)

Bench
140 x 5
165 x 5
185 x 5
215 x 5
190 x 10

RC Situp
25 x 12,12

BB Row
95 x 8
135 x 8
155 x 8

Thursday - hang snatch, C&J to 120Kg

Hang snatch

Bar

95 x 3,3

135x3,3

155x2

175x2,0,2,0,2

Clean and jerk

135 x 3

185x2

205x2

225x2

235x2

255x1

265xno jerk, clean and jerk

120 kg

Pull-ups

Bw 3x5

Rear delt 10 and 15 x 10

Sunday - Snatch 84, Clean and Jerk, Bench Press

Snatch (lbs)
95 x 3
115 x 3
135 x 2
155 x 2
185 x 1 (84 kg)
205 x M,M (93KG)
185 x 1
First miss was out in front, second time was just a slow heavy lift that wasn't gonna make it.

Clean and Jerk
135 x 3
155 x 3
185 x 2
205 x 2
225 x 2
235 x 1
255 x CnoJ, 1 (116 kg)
Squat cleaned the last one, like I've been meaning to. The rest were power cleans.

Bench
145 x 5
165 x 5
210 x 5
225 x 1
235 x 1
245 x M,1 (5lbs off of PR from 2010)

Pullups
35 x 5,3
BW x 4

RC Situp
10 x 12,12
Back Exts
BW x 5 with hold

Thursday - Snatch 75, Clean, Bench

Hang snatch
95 x 5,3
115 x 4
135 x 3
165 x 2,2,2,2 (75 kg)

Clean (and some jerks)
135 x 3
205 x 3
255 x 1,2,1 C&J, 1 C&J (116 kg)

Bench
95 x 5
115 x 5
145 x 5
165 x 5
205 x 5
185 x 10

Pullups
25 x 5,5,5

Monday - Oly lifts!!

The gym got bumpers and new barbells. This is awesome. Since I can't really squat for the time being, luckily Oly lifting only hurts my wrists not my back or shoulder. I bought tape for the wrists.

Clean and Jerk
115 x 1+3
135 x 1+2
185 x 2,2
215 x 2
235 x 2,2,2 (107kg)

Snatch:
bar x practice
need tape for wrist (right wrist)
95 x 1+2 hang x 4 sets
115 x 1+2

Pullups
25 x 4x5

Tried to back squat but it hurt. Fuck it I'm an olympic lifter I'm gonna do Oly lifts.

Saturday and Sunday - different stuff

Saturday
some jump rope, pushups, situps, etc

Sunday:
2.5 hour hike in Patapsco at a pretty solid pace

Sunday - Not much

Front Squat
135 x warmup
185 x 3
low back was really sore, not rounding but not strong
225 x 3
back hurts(lower back, not the shoulder thing)
245 x 2
275 x 1 This started to hurt.

Pullups:
BW x 7
25 x 5
35 x 5,5,5,5
BW x 5,5

+martial arts and stretching