April 28th- may 3rd ( week 3)

Monday

A. Deadlift, tough TnG triple- 315 ,335 ,345 ,355
B1. Banded goodmornings, 8-10 reps, rest 90- sets of 10, green/blue, black, black/red, big ass purple one
B2. single arm half kneeling press 8/8, rest 90 x 4 sets- 60lb DB
C1. barbell reverse lunges 6/6, rest 90- 185, 205, 215, 225
C2. strict kb press 24kg in ea hand, 8/10 reps, rest 90 x 4 sets- sets of 10
* 6/10- had a rough day at work, back was killing me today. honestly have no idea where i pulled off 355 triple, rest of the workout went pretty smooth 

Tuesday

Row
2 mins @ 1:46/500, row 2 mins 2:07/500 x 3 sets
rest 5 mins x 2 sets
8/10-

Wednesday

A. snatch 1 rep x 9 sets, 4 rep @160, 3 reps @175, 2 reps @190- only misses the second attempt on 190- snatches felt great today
B. power clean and split jerk 1 rep x 5 sets, start at 225#, add 10#- no misses
C. back squats @ 20x1, 3-5 reps x 5 sets- 225 for sets of 3
D. Barbell back extension 10 reps x 3 sets, rest 90- set of 10 with just the barbell, next time ill add some weight
* 9/10- felt really good today. kind of drifted for the program today, happy that i did, PR'd my power clean- 285#, probably can get 290 on another day. but i didnt stop there, continued to build to a 300 squat clean. however i broke up the workout after part B because i coached the 5pm class. so by the time i started back up again i was shot. had nothing left in my legs

Thursday
off

Friday

A. snatch grip deadlift 40x0, 4-6 reps x 5 sets--Sets of 6- 165, 185, 205, 205, 205
B. split jerk 3 OTM for 7 mins 75% -225# no misses
C1. GH raise 30x0, 6-8 reps, rest 2 mins- UB sets of 8, felt alot better then last week
C2. bench press 6-8 reps, rest 2 mins x 4 sets- sets of 8- 165,185, 205, 225, 
* add in as few gymnastic progressions 

Saturday

10 min easy row
+
6x
:30 @ 97%-1st- 1:36 1:35, 1:35, 1:35 ,1:35 ,1:35
:30 rest        2nd-1:35, 1:35 1:34, 1:35, 1:34 1:34
x 3 sets        3rd-133, 1:34, 1:35 ,1:36, 1:35, 1:35 

+
frog hop- wasnt really sure what your looking for there, total distance or max? my biggest jump was 9 ft, that was on my first attempt on the third set
:30 work
:30 rest
+
rest 2 min
+
burpee- reps per set- 16,15,15,14
:30 work
:30 rest
x 4 set