Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Dungeon

Deadlift:Belt on 405 and heavier.

135x5
225x4
315x3(2)
365x3
405x5
455x3(5)

Wide Grip Pullup - 3(6)
Knee Raises - 20, 15, 15
Push Press - 135x5(3)

 

[ASUThermo]

Dungeon

WW, KS

Snatch:

95x2(3)
135x2(2)
155x2
175x2

Clean & Jerk:

175x2+1
205, 225, 245

Front Squat:

OHS
135x5
185x3
235x2
Front Squat
235x2
285x2(2)

Ab Wheel - 6(3)
Sit Ups - 20(3)

 

[ASUThermo]

FDU

KS

Snatch + OHS:

50x2+3
60x2+3
70x2+3

Clean & Power Jerk: Belt on 105 & 115

65x2+2
85x2+2
95(2)
105
115x1+2

Squat: Belt on 140

110x4
140x3(4)
100x3(2)

Dungeon

Wide Grip Pull Up - 3, 3, 4, 4, 5, 5, 6, 6
Knee Raise - 10(5)
Back Extension - 10(3)

 

[ASUThermo]

FDU

Knee Sleeves

Power Snatch: Straps on 90 and 95.

40x2
50x2
60x2
70x2
80x2(2)
90(2)
95(5)

Clean & Jerk: Wrist wraps, belt

65x2+1
85x1+2
95(2)
105, 115, 125, 130

 

[CRZA]

Great work in here ASU

 

[ASUThermo]

Great work in here ASU

Thanks man.

Dungeon

KS, WW

Snatch: Straps on 230. Not a good day.

Snatch+OHS.
95x2+4
115x2+3
135x2+4
155x2+3
Snatch
170(2)
185, 195, 210
230 x,x,1,x,1

Snatch Pull:

230x3
245x2(2)
255x2(3)

Power Clean: Belt on 225

155x2
175x2
205x2(3)
225x2
235(2)
255(2) - followed by 3 front squats

 

[ASUThermo]

FDU

KS, WW

Snatch:

40x2
50x2
60x2(2)
70x2(2)
85(3)
95(3)

Power Jerk BTN: I used blocks for the first time ever, much better than catching on shoulders. Belt on 120.

70x2
80x2
100x2
110x2
120x2

Power Clean:

70x2(2)
90x3
100x2(2)

Press: I need to get better at this, 70x3 is just about my max for a set.

70x3(5)

Squat: Belt on set 2 and 3 of 140.

110x5
140x5(3)

 

[ASUThermo]

Dungeon

Elliptical - 1.00 Mile @ level 8

Front Squat: Belt on 315 and heavier.

135x5(2)
185x3(2)
235x2
275x2
315, 355, 375

 

[ASUThermo]

FDU

KS, WW

Snatch off Blocks:

50x2
60x2
70x2
80x2
90x2
100x2(2)
80x3

Clean & Jerk: Belt on 110 and heavier

70x2+1, 1+2
90x2+1, 1+2
100x2+1, 1+2
110(2)
120(2)
130(2)
120
110x2(2)

Clean Pull: Belt on all sets, lifting straps

110x3
120x3
130x3(3)
145(3)

Squat: Belt on all sets

110x3
130x3
150x3
170x2(3)
185(2)

 

[ASUThermo]

Dungeon

KS, Ankle Wrap, WW

Snatch: Lifting straps on 240

115(3)
135x2
155x2
175, 195, 215, 230, 240x1xx

Snatch Pull: Lifting straps

245x2(4)
265x2(3)

Clean: Belt on 245

155x2
205x2
225x2
245x2
265x2(2)

Squat: Belt

205x5(3)
275x6, 6, 5, 5

Jerk:

155x3
225x2
275x2

Power Snatch & Press & OHS:

155x1+5+2(5)

BOR - 155x10(5)
Med Ball Situps/Twist - 5/5/5(5)

 

[ASUThermo]

Dungeon

KS, Ankle wraps, WW

Snatch:

95x2(3)
115(3)
135(3)
155(3)
175(3)

Front Squat: Inzer belt on 325 and heavier. Tied PR with 405.

135x3
225x3
275x2
325, 365, 385, 405 PR
Squat - 10 second pause at bottom to stretch
225(3)

Med Ball Situps/Twists - 7, 8, 9
Pullups - 3(3)
Ab Wheel - 10, 12

 

[ASUThermo]

Dungeon

KS, boxing wraps, ankle wraps

Snatch + OHS: Belt on 205

95(3)
95x+2+2
115x2+2
135x2+2
165x2+2
205, 215
220(2)

Power Clean: Belt

155x2(2)
205x2(2)

Clean & Power Jerk:

155, 175, 205, 225, 245
265x1+2
245

Snatch Grip Deadlift: Lifting straps

305x2(5)

Squat: 5 second pause at the bottom for each rep

225x3(3)
275x4(2)

Lunges - 95x5(5)
Situps - 17, 14, 11, 8

 

[ASUThermo]

Dungeon

Deadlift: Belt on 435 and 415

135x3
225x3
295x3
365x3
435x3(3)
415x3(2)

Push Press:

135x3
155x3
185x3(3)

Row:

205x5(2)
185x6(2)
135x8(2)

 

[ASUThermo]

Dungeon

No hook grip

Clean:

95x3(2)
125x3
165x3
185x3

Power Snatch:

95x3
115x3
135x3(3)
Snatch High Pull + Power Snatch
135x1+1(3)

Snatch Balance:

135x3
115x3
Add 3 Presses from bottom
95x3+3(3)

Life Something?(black) Elliptical: 10 minutes @ level 7, .98 miles

 

[ASUThermo]

Dungeon

WW, KS, Belt on all work sets

Power Snatch: Straps at 155 and 175

95x3
115x3
135x3
155x3
175x3
155x3(2)

Power Clean & Power Jerk: No hook grip

155x2
205x2
225x3(3)
205x2

Front Squat:

205x3
245x3
295x3(3)

Bench Press:

135x3
185x3
205x3
225x3
245x3

Lat Pulldow - 180x5(2)
Leg Raises - 10(2)

 

[ASUThermo]

Dungeon

KS, WW, Belt

Snatch: Straps on 175 and 205

95x3
115x3
135x3
155x3
175x3
205x3 PR

Power Clean: Hook grip

205x3
225x3
245x3

BTN Jerk:

245x3
275x3(2)

Deadlift:

275x3
365x3
455x2
475
490x2

Front Squat: 2 second pause on each rep

135x3
225x3(3)

Push Press - 225x5, 4, 3
BOR - 115x10, 135x10(3)
Situps - 20, 15

 

[ASUThermo]

Dungeon

WW, KS, Belt

Clean:

135x3(2)
155x2(2)
175x2
205x2
235x2
255x2
275x2

Power Snatch: Straps

155x3(3)

Snatch Press:

95x5
115x5(3)

Bench Press:

155x3
185x3
225x3
245x3
255x3
275x3
205x5(2)

Squat: No belt

225x3
275x3
325x3
375x3

Leg Raises - 10(5)
Lunges - 135x5
Bar Curl - 65x5

 

[ASUThermo]

Dungeon

KS, Belt, Ankle wraps, WW

Clean & Jerk:

135x3
155x3
205x2
225, 245
265x3 PR

Hang Snatch: Lifting straps

155x3
175x3
195x2
195x5 most likely a PR

Squat: Inzer belt, wraps on 405.

155x3
245x3
315x3
365x3
395x3
405x3

Lunges - 115x5(3)
Good Morning - 115x3, 135x3, 155x3, 165x3
Ab Wheel - 8, 7, 6, 5
Lat Pulldown - 110x5, 130x5, 150x5, 170x5, 190x5, 250x2, 200x5

 

[CRZA]

Great C&J!

 

[ASUThermo]

Great C&J!

Thanks man!

Dungeon

KS, BW, Belt

Power Snatch: Straps on 155 and heavier.

115x3(3)
135x3
155x3
175x3
160x3(2)

Power Clean & Power Jerk:

155x2
205x2
245x2(3)
215x2(2)

Front Squat: Inzer belt

225x2
275x2
315x2
340x2
365x2
320x2(3)
225x8

Bench Press:

185x3
235x3
255x3
260x3
185x8

Clean High Pull - 215x2(3)
Snatch High Pull - 165x2(3)
Log Clean and Press + Med Ball Situp/Russian Twist - 3+5+5(5)