Goals & Gains Nu'Keese vs. A Lawyer

[ASUThermo]

Dungeon

KS, BW, Belt

Snatch: No straps

95x3
115x3
145x2
160, 175, 190
205x3 PR

Power Clean:

205x3
235x3
255x2
225x2(2)

BTN Jerk: Inzer belt

135x3
185x3
235x3
275x3
295x3
305x3 PR?
275x3(2)

Deadlift: WL shoes on, mixed grip. Inzer belt on 495x3

365x2
415, 465
495x3
Clean Pull
365x2(2)

Front Squat: Inzer belt, all paused for a 2 count except for 2nd rep with 325

275x2(2)
325x2

BOR - 205x5(5)
Ab Wheel - 8, 10

 

[ASUThermo]

Dungeon

WW, KS, Belt

Clean:

95x5
155x3
205x2
235x2
265, 280, 295, 310
245x3
255x3

Power Snatch: Straps

155x2(2)
170
180x4
190
155(2)

Bench Press:

185x3
235x3
265x3
285x2(2)
265x3
265x2

Snatch Balance: No belt

115x3
135x3
165x3
205x3
220x3
235x3

Squat: Inzer belt on 395 and heavier, narrow stance

235x3
295x2
345x2
395, 415, 435

Lunges - 115x4, 135x4, 155x4
Log Clean and Press + Med Ball Situp/Twist - 5+5/5(5)
Jacknife Situp - 20
Dunks on short basket - 5(3)

 

[ASUThermo]

Dungeon

WW, KS, Belt on work sets

Clean & Jerk:

95x3
155x3
180x2
205, 225, 245
260x3
275x2(2)
260

Hang Snatch: Straps

155x3
175x2
190x2
205x2

Squat: Wraps on 430. Inzer belt.

225x3
315x2
385x3
405x2
430

Good Morning:

155x3
175x3
195x3
215x3

Box Jumps - 5, 5, 5, 50x7, 70x7(2)
Leg Raises - 10(3), Bent Leg - 10(3)
Lat Pulldown - 170x5, 180x5, 190x5, 170x5

 

[ASUThermo]

Dungeon

KS, WW Belt on work sets

Snatch:

95x10
155(5)
180(2)
205(5)

Power Clean:

205x3(2)
245x2
270x3 PR

Squat: Inzer Belt

225x5(2)
315x5
365x5(3)

Bench Press:

185x5
225x4
255x3
275x3

Lunge - 135x3, 145x3, 155x3, 165x3
Lat Pulldown - 120x10, 140x8, 160x6, 180x4, 130x8
Leg Raise - 12(5)
Back Extension - 10, 8, 6

 

[ASUThermo]

Dungeon

Ankle Wraps, WW

Bike for 10 minutes

Power Snatch:

115(5)
155(10)

OHS:

135x5
185x5
225x8 Pretty sure this is a PR
245x2

Work Rest 1:1
Log Clean and Press - Log+10x5(5)
Situp - 0, 5, 10, 15, 20, 25 lbs sets of 10
Mid Thigh Box Jumps (fast) - 8(3)

 

[ASUThermo]

Dungeon

AW, WW

Elliptical (Black) - 10 minutes @ Level 7 - 1.02mi

Power Snatch + Snatch Balance - 155x2+3(4)

Jerk: Knee sleeves and inzer belt on 275

135x6
185x3
225x3
250x2
275x2(2)

Deadlift: Izer belt and bare foot on 415, 475 and 375

275x3
315x2
365, 415
475x2
375x8

Lunge - 135x5(3)
BOR - 135x5, 185x5(2)
Decline Situp - 20, 10, 20, 10, 20
Clean + Press - 135x1+5(2)

 

[ASUThermo]

Dungeon

AW

Elliptical (Black) - Level 5 for 10 Minutes - .98 miles

Bench Press:

185x5
205x5
220x5(5)

Snatch: No belt, no hook grip. Pause at the knee with all reps at 155.

115(4)
135(2)
155x2(2)
175, 190
155(5)

Power Clean: Belt on 225 and heavier

155x2
190x2
225x2
245x2(5)

Situps - 25x10(3)
Twist - 10x10 each side(3)

 

[ASUThermo]

Dungeon

WW, AW

Elliptical (Black) - 10 minutes @ Level 5 -.98 miles

Clean & Jerk: Belt and knee sleeves on 245

155x2(2)
205x2
245x2
270x3 PR

Power Snatch: Belt, NO knee sleees

155(3)
155x5 PR
180x5 PR
190x4 PR
205x3 PR

Front Squat: Belt and knee sleeves

225x5
285x5, 4, 3, 2, 1

Ab wheel - 8(5)
Back Extension - 25x8, 45x5, 65x5

 

[ASUThermo]

Dungeon

WW, AW

Elliptical (Black) - 10 minutes @ level 5 - .96 miles

Snatch: Belt on 215.

95(10)
155x2
180x2
190, 205, 215
220x1 and a miss
220x2 PR
205x2
190x2

Front Squat: Inzer belt and knee sleeves on 315 and heavier

225x3
315x2
330x3
345x2
360(3)

Press:

135x3(2)
140x3
145x3(3)

BTN Push Press:

225x3
250x3
275x2+1 Push Jerk

BTN Jerk:

275x3
300x3
305x3
310x3

Power Clean:

190x2
205x2
225x2
245x2
265x2

Lunge - 135x5
Log Clean & Press - Log+20x5(2)
Box Jump (Knee High) - 5, 5, 5, 70x5, 100x5
BOR - 155x8(5)
Lat Pulldown - 100x10, 120x10

 

[ASUThermo]

Dungeon

AW

Elliptical, same as Monday

Bench Press: Izer belt and wrist wraps on last set with 275

135x8
225x3
255x3
265x2
275(3) 3 count pause on each

Power Snatch: Took grip out to full thumbs length from ring

95(5)
155(7)

Clean: Belt

155x2
205x2
225, 245, 265, 275

Situps - 0x10, 30x10(3)
Twists - 12x8(3)
Heavy bag for 10 minutes or so
Ab Wheel - 8(3)

 

[ASUThermo]

Dungeon for the next few weeeks until I go back to FDU

AW, WW

Elliptical (Black) - 8:00 @ level 6 - .79 miles

OHS:

135x5
185x3
205x3
225x3

Squat: Inzer Belt on 405 and heavier, knee sleeves on 440

225x3(3)
275x3
315x2
365, 405
440x3

OHS:

185x3
225x3
245x3
265, shoulder got screwy

5 second Paused Squats - 315x3(2), 315(5)
Lunge - 135x6
Decline Situp - 12, 25x12, 25BTNx5+5(2), 10BTNx8, 10x12
Back Extension - 65x5(3)

 

[ASUThermo]

Elliptical - 10 min. @ Lvl. 8 - 1.07 mi.

WW, Belt

Clean & Jerk: Legs/lower back were toast from Wed.

155x3
230x3(5)

Clean DL - 315x4(2)
Snatch DL - 315x2(2)
Lat Pulldown - 120x8, 140x8, 160x8

 

[ASUThermo]

WW

Elliptical 7 min. @ lvl. 7 - .78mi.

Hang Snatch: Straps

95x3
55x2
175
180x2(5)

Hang Clean: Belt

155x2
205x2
245x2(5)

Snatch Balance:

185x3
205x3
225x3(2)

Bench Press:

135x5
185x5
225x5(5)

T-Bar Row - 135x5, 180x5(2), 135x5
Decline Situp - 25x10(3)
Lunge - 135x5, 4, 3, 2, 2
Elliptical - 10min. @ lvl. 5 - .98mi.

 

[ASUThermo]

WW

Snatch: Belt on 205

95(5)
145x3
170x2
180x2
195x2
205(3)

Clean & Jerk: Belt

205x2
230x2
245x2
260x2
280(3)

Front Squat: Knee sleeves on 315. Knee wraps on 390, inzer belt on 390 and last two 365's

225x3
275, 315, 365, 390
365(2)

Bench Press: Belt

185x3
225x3
255x3
265x2
275x2(3) all paused

BTN Jerk: Inzer belt

225x2
275x2, left foot forward
275x2, right foot forward
275x2, push jerk

Done as circuit:
Lat Pulldown - 150x6(3)
Leg Raises - 12(3)
Lunge - 135x6(3)
Decline situp - 12(3)

20 minutes of light 2v2 basketball

 

[ASUThermo]

Snatch: Lifting straps at 155 and heavier

95(6)
155x2
180x2(5)

Snatch Pull: About armpit high. Inzer belt.

265x3(4)

Squat: 2 second pause, very difficult. Inzer belt and knee sleeves on 315 and heavier.

225x2
275x2
315x2
365x2(5)

 

[ASUThermo]

Power Clean & Power Jerk: Belt on 245 and 260

115(2)
155(2)
205(2)
245(3)
260(2)

Power Snatch + Snatch: Lifting straps, belt

155
170(2)
180(2)
195

Deadlift: Inzer belt, I think 485 is an all time clean deadlift record w/hook grip, 535 is the most I have deadlifted in about 2 years or so.

Clean Deadlift
225x2
275x2
365x2
435, 485
Mixed Grip Deadlift
535
485

T-Bar Row:

90x6
135x6
160x6(5)

Bench Press:

230x5(5)

Decline situp - 20, 16, 25lb plate on chest x 15, 12, 10; 20, 15, 20

 

[ASUThermo]

Snatch: Wrist wraps up to 215, straps and belt after

95(5)
155x2(2)
175x2
190x2
205x2
210x2
215x2
220x2
225x1,x
230x1,x
235x1,x(2)

Squat: Inzer belt on 385

225x3
315x2
365x2
385, 405, 425
385(10)

 

[ASUThermo]

Power Clean: Belt on 245 and heavier

155x2(3)
205x2
245x2
255x5 PR?
275x2
265, 255, 245(3)

Bench Press: Belt, wrist wraps.

135x8
225x3
255
255x8
285(3) all paused

Snatch Balance: Felt slow

135x3
185x3
210x3
235x3

Decline Situp - 25, 20(3), 15

 

[ASUThermo]

WW

Snatch:

115x3(3)
155(5)

Clean & Jerk:

155x2(2)
225x2(2)

BTN Jerk: Inzer belt

225x3
275x3
295x3
315x3
325x3 PR

Deadlift:

225x3
315x2
345x3
395
445x10 PR?
495(3)

Leg Raises - 12(6)

 

[ASUThermo]

Strict Press: WW, power cleaned to position, pressed without thumb guard

115x3
135x3
150x8
165(3)

Power Clean & Power Jerk: very tall and with narrow grip

165x2(5)

Snatch: Lifting straps

155x2(2)
170x2
175x2
180x2
185x2
190x2
210x2,x
210x3 PR
225x, 225