2013JUL31 (6.3)

Anderson Front Squat + Split Jerk:
20 x bar work
50 x ((1+1)3)2
70 x (1+1)3
90 x (1+1)2
100 x (1+1)2 (4:4:197)
110 x (1+1)1 (2:6:199)
120 x (1+1)1 (2:8:201)
130 x (1+1)1 (2:10:203)
140 x (1+F)1 (1:11:204)
112.5 x (1+1)2 (4:15:208)
115 x (1+1)2 (4:19:212)
117.5 x (1+1)2 (4:23:216)
120 x (1+1)2 (4:27:220)
122.5 x (1+1)2 (4:31:224)

1.5" Deficit Clean:
110 x 1 (1:32:225)
120 x 1 (1:33:226)
130 x 1 (1:34:227)
140 x (F)2 (2:36:229)
112.5 x 2 (2:38:231)
115 x 2 (2:40:233)
117.5 x 2 (2:42:235)
120 x 1 (1:43:236)
120 x (F)2 (2:45:238)

2013JUL30 (5.3)

D.E. Front Squat:
20 x bar work
50 x 3
80 x 3
100 x 2
112 x (2)5 (10:10:156)

Power Snatch Balance:
20 x bar work
50 x (3)2
70 x 2
100 x 1 (1:11:157)
112.5 x 1 (1:12:158)
122.5 x 1 (1:13:159)
132.5 x 1 (1:14:160)
142.5 x F (1:15:161)
142.5 x 1 (1:16:162)
152.5 x (F)3 (3:19:165)
122.5 x 2 (2:21:167)
125 x 2 (2:23:169)
127.5 x 2 (2:25:171)
130 x F (1:26:172)
130 x 2 (2:28:174)
132.5 x 2 (2:30:176)

1.5" Deficit Clean Extension:
132.5 x 3 (3:33:179)
162.5 x 2 (2:35:181)
172.5 x 2 (2:37:183)
182.5 x 2 (2:39:185)
146 x (2)4 (8:47:193)

2013JUL29 (4.3)

Anderson Clean Grip Overhead Squat:
20 x bar work
50 x (3)2
70 x 3
80 x 2
90 x 2
100 x 1 (1:1:123)
110 x 1 (1:2:124)
120 x 1 (1:3:125)
130 x 1 (1:4:126)
140 x (F)3 (3:7:129)
125 x 2 (2:9:131)
115 x 2 (2:11:133)
105 x 2 (2:13:135)
100 x 6 (6:19:141)

1.5" Deficit Power Clean:
70 x 3
90 x 1
102.5 x 1 (1:20:142)
112.5 x 1 (1:21:143)
122.5 x 1 (1:22:144)
132.5 x (F)2 (2:24:146)

2013JUL26 (3.3)

D.E. Front Squat:
20 x bar work
50 x (3)2
90 x 3
110 x (2)5@30sec (10:10:87)

Power Snatch Balance:
20 x bar work
65 x 3
85 x 2 (2:12:89)
95 x 1 (1:13:90)
105 x 1 (1:14:91)
115 x 1 (1:15:92)
125 x 1 (1:16:93)
135 x (F)2 (2:18:95)
135 x 1 (1:19:96)
145 x (F)3 (3:22:99)
115 x 2 (2:24:101)
117.5 x 2 (2:26:103)
120 x 2 (2:28:105)
122.5 x 2 (2:30:107)
125 x 2 (2:32:109)

1.5" Deficit Power Snatch:
65 x 3
85 x 2 (2:34:111)
95 x 1 (1:35:112)
105 x (F)2 (2:37:114)
85 x (2)4 (8:45:122)

2013JUL25 (2.3)

Anderson Front Squat + Power Jerk:
20 x bar work
60 x (1+1)3
70 x (1+1)2
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1 (2:2:45)
110 x (1+1)1 (2:4:47)
120 x (1+1)1 (2:6:49)
130 x (1+F)1 (1:7:50)
105 x (1+1)2 (4:11:54)
107.5 x (1+1)2 (4:15:58)
110 x (1+1)2 (4:19:62)
112.5 x (1+1)2 (4:23:66)
115 x (1+1)2 (4:27:70)

1.5" Deficit  Clean:
60 x 3
90 x 1
110 x 1 (1:28:71)
120 x 1 (1:29:72)
130 x 1 (1:30:73)

1.5" Deficit Power Clean:
112.5 x 2 (2:32:75)
115 x 2 (2:34:77)

2013JUL24 (1.3)

D.E. Front Squat:

20 x bar work

75 x (3)2

95 x 2

108 x (2)5@30sec (10:10:10)

Power Snatch Balance:

20 x bar work

55 x 3

75 x 3

95 x 2 (2:12:12)

105 x 1 (1:13:13)

115 x 1 (1:14:14)

125 x 1 (1:15:15)

135 x 1 (1:16:16)

145 x (F)2 (2:18:18)

145 x 1 (1:19:19) PR

155 x (F)3 (3:22:22)

125 x 2 (2:24:24)

127.5 x 2 (2:26:26)

130 x 2 (2:28:28)

132.5 x 2 (2:30:30)

3/4" Deficit Snatch Extension:

70 x 3

120 x 2 (2:32:32)

140 x 1 (1:33:33)

150 x 1 (1:34:34)

160 x 1 (1:35:35)

3/4" Deficit Snatch High Pull:

128 x (2)4 (8:43:43)

2013JUL23 (7.2)

Power Jerk:
20 x bar work
50 x (3)2
70 x 2
82.5 x 1 (1:1:189)
92.5 x 1 (1:2:190)
102.5 x 1 (1:3:191)
112.5 x 1 (1:4:192)
122.5 x 1 (1:5:193)
132.5 x 1 (1:6:194)
142.5 x (F)3 (3:9:197)
115 x 1 (1:10:198)
117.5 x 1 (1:11:199)
120 x 1 (1:12:200)
122.5 x F (1:13:201)
122.5 x 1 (1:14:202)
125 x 1 (1:15:203)
127.5 x 1 (1:16:204)

3/4" Deficit Clean Extension:
77.5 x 3
122.5 x 2 (2:18:206)
142.5 x 1 (1:19:207)
152.5 x 1 (1:20:208)
162.5 x 1 (1:21:209)

1.5" Deficit Clean Extension:
130 x (2)4 (8:29:217)

2013JUL21 (6.2)

Snatch:
20 x bar work
50 x 3
60 x 2
70 x 2
85 x 2 (2:2:170)
90 x 2 (2:4:172)
100 x 1 (1:5:173)
110 x 1 (1:6:174)
120 x 1 (1:7:175)
130 x 1 (1:8:176)
140 x F (1:9:177)
135 x (F)3 (3:12:180)

Power Snatch:
112 x (2)4 (8:20:188)

2013JUL19 (5.2)

Push Press:
20 x bar work
55 x 3
65 x 2
75 x 2 (2:2:138)
95 x 1 (1:3:139)
105 x 1 (1:4:140)
115 x (F)3 (3:7:143)

Jerk Dip/Drive:
125 x 3 (3:10:146)
135 x 2 (2:12:148)
145 x 2 (2:14:150)
155 x 2 (2:16:152)
165 x 2 (2:18:154)
175 x 2 (2:20:156)

3/4" Deficit Power Clean:
70 x 3
90 x 2 (2:22:158)
110 x 1 (1:23:159)
130 x (F)2 (2:25:161)

1.5" Deficit Power Clean:
90 x 1 (1:26:162)
92.5 x 1 (1:27:163)
95 x 1 (1:28:164)
97.5 x 1 (1:29:165)
100 x 1 (1:30:166)
102.5 x 1 (1:31:167)
105 x 1 (1:32:168)

2013JUL18 (4.2)

Heaving Snatch Balance:
20 x bar work
55 x 3
65 x 2
75 x 2
85 x 1 (1:1:102)
95 x 1 (1:2:103)
105 x 1 (1:3:104)
115 x F (1:4:105)
115 x 1 (1:5:106)
125 x 1 (1:6:107)
135 x F (1:7:108)
135 x 1 (1:8:109)
135 x (F)2 (2:10:111)
110 x 1 (1:11:112)
112.5 x 1 (1:12:113)
115 x F (1:13:114)
115 x 1 (1:14:115)
117.5 x 1 (1:15:116)
120 x F (1:16:117)
120 x 1 (1:17:118)
122.5 x F (1:18:119)
122.5 x 1 (1:19:120)

3/4" Deficit Power Snatch:
75 x 2
85 x 1 (1:20:121)
95 x 1 (1:21:122)
105 x 1 (1:22:123)
115 x 1 (1:23:124)
125 x (F)3 (3:26:127)

1.5" Deficit Power Snatch:
100 x 1 (1:27:128)
102.5 x 1 (1:28:129)
105 x 1 (1:29:130)
107.5 x F (1:30:131)
107.5 x 1 (1:31:132)
110 x (F)2 (2:33:134)
110 x 1 (1:34:135)
112.5 x F (1:35:136)

2013JUL16 (3.2)

Squat Jerk:
20 x bar work
55 x (3)2
75 x 2
85 x 2
95 x 1 (1:1:65)
105 x F (1:2:66)
105 x 1 (1:3:67)
115 x 1 (1:4:68)
125 x 1 (1:5:69)
135 x F (1:6:70)
135 x 1 (1:7:71)
145 x (F)3 (3:10:74)
115 x 1 (1:11:75)
117.5 x 1 (1:12:76)
120 x (F)2 (2:14:78)
120 x 1 (1:15:79)
122.5 x 1 (1:16:80)
125 x 1 (1:17:81)
127.5 x 1 (1:18:82)
130 x (F)2 (2:20:84)

3/4" Deficit Clean Extension:
115 x 3 (3:23:87)
135 x 2 (2:25:89)
155 x 1 (1:26:90)
175 x 1 (1:27:91)
195 x 1 (1:28:92)
205 x 1 (1:29:93) PR

1.5" Deficit Clean Extension:
165 x (2)4 (8:37:101)

2013JUL15 (2.2)

Heaving Snatch Balance:
20 x bar work
55 x (3)2
75 x 3
90 x 1 (1:1:39)
100 x 1 (1:2:40)
110 x 1 (1:3:41)
120 x (F)3 (3:6:44)
100 x 1 (1:7:45)
102.5 x 1 (1:8:46)
105 x 1 (1:9:47)
107.5 x 1 (1:10:48)
110 x 1 (1:11:49)
112.5 x 1 (1:12:50)
115 x 1 (1:13:51)
117.5 x F (1:14:52)
117.5 x 1 (1:15:53)

3/4" Deficit Snatch Extension:
70 x 3
110 x 2 (2:17:55)
130 x 1 (1:18:56)
140 x 1 (1:19:57)
150 x 1 (1:20:58)

1.5" Deficit Snatch Extension:
130 x (2)4 (8:28:64)

2013JUL14 (1.2)

Rack Jerk:
20 x bar work
55 x (3)2
75 x 3
95 x 2 (2:2:2)
105 x 1 (1:3:3)
115 x 1 (1:4:4)
125 x 1 (1:5:5)
135 x 1 (1:6:6)
145 x 1 (1:7:7)
155 x (F)2 (2:9:9)
155 x 1 (1:10:10)
165 x (F)3 (3:13:13)
135 x (1)8 (8:21:21)

Front Squat:
20 x bar work
70 x 4
100 x 2 (2:23:23)
120 x 1 (1:24:24)
140 x 1 (1:25:25)
160 x 1 (1:26:26)
170 x (F)2 (2:28:28)
135 x (2)5 (10:38:38)

2013JUL11 (7.1)

Heaving Snatch Balance:
20 x bar work
50 x 3
60 x 3
70 x 2
90 x 1 (1:1:202)
100 x 1 (1:2:203)
110 x F (1:3:204)
110 x 1 (1:4:205)
120 x 1 (1:5:206)
130 x 1 (1:6:207)
140 x F (1:7:208)
140 x 1 (1:8:209) PR
150 x (F)3 (3:11:212)

Snatch Extension:
110 x 3 (3:14:215)
120 x 2 (2:16:217)
130 x 2 (2:18:219)
140 x 1 (1:19:220)
150 x 1 (1:20:221)
160 x 1 (1:21:222)
170 x 1 (1:22:223) PR

2013JUL10 (6.1)

Clean + Split Jerk:
20 x bar work
50 x ((1+1)3)2
70 x (1+1)2
90 x (1+1)1 (2:2:164)
100 x (1+1)1 (2:4:166)
110 x (1+1)1 (2:6:168)
120 x (1+1)1 (2:8:170)
130 x (1+1)1 (2:10:172)
140 x (1+1)1 (2:12:174)
150 x (F)2 (2:14:176)
120 x (1+1)10 (20:34:196)
130 x (1+1)1 (2:36:198)
140 x (F)3 (3:39:201)

2013JUL09 (5.1)

Snatch:
20 x bar work
50 x (3)2
70 x 2
80 x 2 (2:2:143)
90 x 2 (2:4:145)
100 x F (1:5:146)
100 x 1 (1:6:147)
110 x 1 (1:7:148)
120 x 1 (1:8:149)
130 x 1 (1:9:150) PR*
140 x (F)2 (2:11:152)
110 x (1)4 (4:15:156)
110 x F (1:16:157)
110 x 1 (1:17:158)
110 x F (1:18:159)
110 x (1)2 (2:20:161)
120 x 1 (1:21:162)

2013JUL07 (4.1)

Push Press:
20 x bar work
55 x (3)2
75 x 2 (2:2:101)
90 x 2 (2:4:103)
95 x 2 (2:6:105)
105 x 1 (1:7:106)
110 x 1 (1:8:107)
115 x 1 (1:9:108)
120 x (F)2 (2:11:110)
120 x 1 (1:12:111)
125 x 1 (1:13:112)
130 x (F)3 (3:16:115)
105 x 2 (2:18:117)
107 x 2 (2:20:119)
109 x 2 (2:22:121)
111 x 2 (2:24:123)

Power Clean:
20 x bar work
75 x 3
105 x 1 (1:25:124)
120 x 1 (1:26:125)
130 x 1 (1:27:126) PR
135 x (F)2 (2:29:128)
105 x 2 (2:31:130)
110 x 2 (2:33:133)
112 x 2 (2:35:135)
114 x 2 (2:37:137)
116 x 2 (2:39:139)
118 x 2 (2:41:141)
120 x 2 (2:43:143)

2013JUL06 (3.1)

Heaving Snatch Balance:
20 x bar work
55 x 3
75 x 2
90 x 2 (2:2:71)
100 x 1 (1:3:72)
110 x 1 (1:4:73)
120 x (F)2 (2:6:75)
120 x 1 (1:7:76)
125 x 1 (1:8:77)
130 x (F)2 (2:10:79)
130 x 1 (1:11:80)
135 x (F)2 (2:13:82)
110 x 1 (1:14:83)
112 x 1 (1:15:84)
114 x F (1:16:85)
114 x 1 (1:17:86)
116 x 1 (1:18:87)
118 x F (1:19:88)
118 x 1 (1:20:89)
120 x 1 (1:21:90)

3/4" Deficit Power Snatch:
70 x 3
90 x 1 (1:22:91)
100 x 1 (1:23:92) (Segment 1)
105 x 1 (1:24:93)
110 x 1 (1:25:94)
105 x 1 (1:26:95) (Segment 2)
110 x 1 (1:27:96)
115 x F (1:28:97)
117.5 x F (1:29:98)
120 x 1 (1:30:99) PR

2013JUL04 (2.1)

Squat Jerk:
20 x bar work
50 x (3)2
70 x 2
80 x 2
90 x 2 (2:2:36)
100 x 1 (1:3:37)
110 x 1 (1:4:38)
120 x 1 (1:5:39)
130 x F (1:6:40)
130 x 1 (1:7:41)
135 x F (1:8:42)
135 x 1 (1:9:43) PR
140 x (F)3 (3:12:46)
108 x (1)3 (3:15:49)
108 x F (1:16:50)
108 x (1)2 (2:18:52)

Front Squat:
100 x 3 (3:21:55)
120 x 2 (2:23:57)
140 x 1 (1:24:58)
150 x 1 (1:25:59)
160 x 1 (1:26:60)
170 x F (1:27:61)
136 x (2)4 (8:35:69)

2013JUL03 (1.1)

Heaving Snatch Balance:
20 x bar work
50 x 3
70 x 2
80 x 2 (2:2:2)
90 x 2 (2:4:4)
100 x 2 (2:6:6)
110 x F (1:7:7)
110 x 1 (1:8:8)
120 x 1 (1:9:9)
130 x F (1:10:10)
130 x 1 (1:11:11)
135 x (F)2 (2:13:13)
108 x (1)2 (2:15:15)
108 x F (1:16:16)
108 x (1)7 (7:23:23)

3/4" Deficit Snatch Extension:
75 x 3
105 x 3 (3:26:26)
125 x 2 (2:28:28)
135 x 2 (2:30:30)
145 x (1)4 (4:34:34)

MSU - DAY 4, WEEK 2 (2013JUL02)

Snatch:
20 x bar work
50 x 3
70 x 2
90 x 2 (2:2:122)
100 x 1 (1:3:123)
111 x F (1:4:124)
111 x 1 (1:5:125)
117 x 1 (1:6:126)
124 x F (1:7:127)
124 x 1 (1:8:128)
130 x (F)2 (2:10:130)

Clean + Power/Squat Jerk:
20 x bar work
70 x (1+1)2
100 x (1+1)1 (2:12:132)
120 x (1+1)1 (2:14:134)
131 x (1+1)1 (2:16:136)
139 x (1+F)1 (1:17:137)

Front Squat:
70 x 5
100 x 3 (3:20:140)
120 x 2 (2:22:142)
152 x (1)4 (4:26:148)