Monday

@ TV

25 back squats at 80% of 1RM
50 ring push ups
50 KB swings @ 24kg

12.17 @ 205#

weight - 188
sleep - 8

Friday

Back squat - 6,6,6,6,6,6
135, 185, 185, 185, 185, 185

Incline Bench Press with 5 strict pullups between sets
3X5 @ 155

Weight - 188
Sleep  - 7+

Thursday

Squat Clean - 95X10
power clean - 5X5 @ 135
Power Snatch - 5X5 @ 95

Weight - 186
sleep - 7

Wednesday

Shoulder press 1-1-1-1-1-1-1
95, 95, 95, 115, 120, 125, 130(PR)

Front Squat 1-1-1-1-1-1-1
135, 155, 185, 195, 205, 220, 230(PR)

Weight - 186
Sleep - 7

Friday

Incline Bench Press - 135X5, 155X5, 165X5(PR), 165X4, 165X4
5 strict pullups between sets

Deadlift - 10, 5, 5, 5, 5, 5
135, 185, 185, 225, 225, 225

Weight - 185
sleep - 7

Thursday

Back Squat -  10, 8, 6, 6
135, 185, 185, 185

Push Press - 3X5 at 135#

Pullups
10
6

Weight - 185
Sleep - 8

Wednesday

Power cleans - X5 - 135, 155,
Hang cleans - 135  -  X5, X10

One arm Power Snatch with 45# barbell
5 w right arm
5 w left arm
5 w right arm
5 w left arm

weight 186
sleep - 8

Tuesday

Front Squat -  5, 3, 3, 3, 2, 2, 2
135, then 185 for remaining sets

Shoulder Press - 4X3 - 95, 105, 115, 120  - failed at 125

one armed KB snatch at 50#
each arm - 10, 8, 6, 4, 2 - rest 30 secs between sets

weight - 186
Sleep - 7

Thursday

Incline Bench Press - X5 135, 155, 155, 160, 160
max pullups - 14, 5

one arm DB push press
10 each side @ 30, 40, 50

weight - 185
sleep - 8

Wednesday

Back Squat - X10 - 135, 155, 175
10RM PR

3 rds one arm KB snatch @ 50#
10 each arm
rest 75 secs

AMRAP 1 minute 50# KB swing -  31

Weight - 185
Sleep - 7

This was the first time I went for 10RM - hence the PR  I'm sure my 10RM is higher but this is the highest I have recorded.  I like this standard so PR it is

Tuesday

Shoulder Press - X5 - 95, 105, 105, 105, 105
5RM PR
Weight - 186
Sleep - 7

Monday

Front Squat - 5X135, 5X155, 3X3 @ 185

Power Clean - 3X135, 2X5 @ 155

2 rds- AMRAP in 1 minute

KB Snatch 50#

25 each minute

Weight - 185
Sleep - 9

Friday

Incline Bench Press - X5 -  135, 155, 155, 155, 155
5RM - PR

Weighted Pullups - w/35# - X5 (oh), X5 (uh), X4 (oh), X3.5 (uh)

KB complex - 3 rds w/ 50#  -- 70 secs rest between rds
5 KB snatch  RH
5 KB snatch LH
10 KB swings

Weight - 185
Sleep - 6

Thursday

Front Squat X3 - 135, 155, 175, 175, 175

Power Snatch to OHS- X5 45, 95, 95

Power clean and press - X5 95, 95, 95

Weight 185
Sleep - 8+

Tuesday

Push press - X5 95, 115, 135, 145, 145(x3)
5 Strict chest to bar pullups between sets

Power Snatch X5 - 45, 65, 85, 95, 105

Weight - 184
Sleep - 8+

Monday

Back Squat - 3, 3, 3, 3, 3, 3
135, 155, 175, 185, 195, 205

Shoulder press - X5 - 95, 105, 105

Weight - 183
Sleep - 7+

Friday

Amrap 8 minutes
2 tabata rows
8 pullups
5 rds

Rest 3 minute

Amrap 8 minutes
200m run
8 pushups