1-16 10am dynamic stretching, bb complex squats- 60×6,80×3,100×3,120kgx5x3(264lbs) half front squat(Rack)- 60×5,80×5,100×5,110×5,120kgx3x5(264lbs) snatch deadlifts-60×5,100×5,120×5(264lbs) back walked on, inversion Shoulders were very

1-15 [b]730-745am[/b] 1 mile run [b]1130am-1215pm[/b] Swimming( more distance today), hot tub 10m [b]4-5pm[b] dynamic stretching, bb complex clean & jerk- bar,40kgx2x2,60x2x1,80×1,90×1,100×1,110×1,120kgx3x1(264lbs) snatch-bar,40kgx2x3,50×2,60×1,70

1-14 730-745am 1.5m run 930-1010am jogging, dynamic stretching cals 6 15’s 6 30’s 3 hops up stadium stairs 15m Stretching, situps 4-5pm dynamic stretching, giant bb complex Muscle Snatch- bar, 40kgx2x3,50×3,60kgx5x3 Split Jerk- 60kgx2x3,80kgx3x2 Good Mornings- 5×

1-13 730-745am 1.5 mile run 1140am-1210pm Swimming (more sprints today) 415-515pm Dynamic Stretching, Giant BB Complex Power Snatch- bar,40kgx2,50×2,60×1,70×1,75×1,80×1(176lbs),85×1(187lbs),90kgx3x1(198lbs),84kgx2x1(185lbs) Power Clean & Power Jerk- b

730-750am 1.5mile run 915-10am Jogging, Sprints, 3×10 hops over hurdles, a few sprints, stadium stair sprints, Handstand walk, V ups, Iron Cross, 15m Stretching, Back Walked on 350-445pm Dynamic Stretching, Giant BB Complex Back Squat- bar,60kgx5,100×3,120×3,140×2,

Monday 1-11-10 715-730am 1.5mile run 1140am-1210pm Swimming- some longer go’s, some sprints 430-545pm (longer than I’d like) warmup- Dynamic Stretching, Giant BB Complex Snatch Deadlifts- 60kgx3,100kgx3,130kgx3,150kgx5x3 Hang Power Snatch(straps)- 40kgx2,50×2,60×