Day 39

Session 1
snatch pull + hang snatch (knee) 2 + 1 x 5 at 185 for the first two and then dropped it down to 145 because I was feeling slow.
Clean and jerk x 1 x 10 I started at 225 and worked up to 260
Front squat x 3 x 3 225

Session 2
30 minute AMRAP
Swim 50 meters
10 pushups
15 air squats

Day 38

Session 1
5 x 5 back squat 3 sets at 280 and 2 sets at 310
5 x 5 dead lift at 385
4 x 12 ghd with a 30 med ball.

Session 2
15 minute AMRAP of:
Dumbbell thrusters at 45 pounds x 10
Dumbbell snatches at 45 pounds x 10
Burpees x 10

Day 35

Session 1
5 x 5 of incline bench at 205. Last set I did 10 reps.
4 x 8 barbell rows at 235.
4 x 6-9 seated dumbbell overhead press at 70.
4 x 8 globo gym rows at 115 each arm.

Session 2
The 7’s workout
7 rounds of 7 reps of
Handstand pushups
Thrusters at 135
Knees to elbows
Deadlift at 245
Burpees
Kettle bell swings at 2 pood
Pullups
Time was 29:33

Day 34
Session 1
Build up to a max snatch and then clean and jerk. For snatch I hit 135, 185, 205, and 225 all on the first attempt.
For the clean and jerk I hit 225, and 275 twice. The first attempt at 275 turned into more of a push press so I did it again and got it a lot cleaner.
10 minute row.

Session 2
Event 6 of Regionals
50 cal row
50 box jump overs
50 deadlift at 185
50 wall ball at 20
50 ring dips
50 wall ball
50 deadlift
50 box jump
50 cal row
Time cap of 21 minutes. Every rep remaining after 21 minutes equals 1 second to total time. My time was 23:11. So I ended at 19 dead lifts on the return trip.

http://sixowned.com/560/

Day 33
Build up to a 1 rep max squat. I hit reps at 295, 315, 340, 365, and 375.
4 sets of 5 back squat at 275
4 sets of 10 GHD with 50 pound sandbag
4 sets of 16 one legged squats with a 15 pound dumbbell

http://sixowned.com/558/

Day 31
Session 1
Build up to a 1 rep max on bench. I hit 305, 315, 325, and 330.
4 sets of 5 bench. 265, 265 (for 4), 255, and 255.
4 sets of 8-12 lat pulldown
5 x 5 overhead press at 175. I did as many reps as possible completely strict.
2 sets of pull ups in between the last two sets of overhead press. First set was 5 and then a max set of 23.

Session 2
Light snatches. All technique work no heavy weight.

http://sixowned.com/554/

Day 30
Session 1
Clean and jerk 5,5,3,3,1,1 at 205 (5), 215 (3), 235 and 245 for the singles.
3 sets 3 of clean pulls at 90% 95% and 100%.

Session 2
Run for 15 minutes (1.9 miles)
Row for 15 minutes (3750 meters)
Punch the heavy bag for 15 minutes, 4 minutes on 1 off.

http://sixowned.com/552/