Harlan's Training Log

Monday, June 8, 2015
**All weights are in pounds unless otherwise noted**

1a. Press from Split: 5 x 5 x (75, 85, 90, 95, 105)
1b. Lat Pulldown: 5 x 10 x 100
2a. 1 Arm Incline Bench: 3 x 8@ x 45
2b. 3 Point DB Row: 3 x 12@ x 55
3a. Cable Biceps Curl: 2 x 12 x (60, 70)
3b. Triceps Press Down: 2 x 12 x 90

Tuesday, June 9, 2015

1.  Snatch (1 Power + 1 Full): 1 x 65, 75, 95
2.  Snatch: 1 x 105, 105, 115, 125, 125
3.  Clean Pull:  5 x 5 x (145, 165, 165, 185, 185)
4.  Front Squat:  5 x 5 x (185, 225, 235, 235, 245)

Thursday, June 11, 2015

1.  Clean & Jerk:  145, 145, 150, 150, 155
2.  Snatch Pull: 5 x 3 x (155, 155, 155, 155, 160)
3.  Squat:  5 x 3 x (225, 245, 265, 275, 295)  1 x 2 x 315

Saturday, June 13, 2015

1. Snatch: 95, 105, 115, 125, 135, 135, 140
2. Clean & Jerk: 95, 115, 135, 155
3. Front Squat: 3 x 3 x (185, 225, 245) 1 x 2 x 265

6/20/2015
Utah Summer Games

Snatch: 60 kg, 63 kg, 67 kg
Clean & Jerk: 70 kg, 75 kg, 80 kg

Total: 143 kg
Sinclair: 181.02

Notes: Had a great time at my first competition. Making weight wasn't as bad as I thought it was going to be. Weighed in at 76.3 kg. Once I got the first snatch out of the way, I was a bit more comfortable. I felt very prepared for everything that happened that day. I definitely could have hit the 67 snatch. I plan on dropping a weight class now. I think I will move better and be more comfortable at 69 kg (150 lbs). But, 20 lbs is a big drop. It will take some work. But it will be worth it.

Monday, June 22, 2015

1a. Press from Split: 5 x 5 x (95, 95, 100, 100, 95)
1b. Lat Pulldown: 5 x (120/ 10, 120/ 8, 120/ 8, 120/ 8, 120/
2a. 1 Arm Incline Bench: 3 x 8@ x 45
2b. 3 Point DB Row: 3 x 12@ x 50
3a. Cable Biceps Curl: 3 x 10 x (70, 60, 60)
3b. Triceps Press Down: 3 x 10 x (90, 90, 100)

Tuesday, June 23, 2015

1. Snatch (2 Power + 1 Full): 3 x 1 x 44 kg (100 lb)
2. Clean Pull: 5 x 5 x 72 kg (160 lb)
3. Front Squat: 3 x 5 x (175, 200, 225)

Saturday, June 27, 2015


1.  Snatch: 3 x 2 x (40, 44, 44)
2.  Clean:  4 x 2 x (50, 54, 56, 56)
3.  Front Squat:  3 x (5/ 86, 5/ 91, 9/102) Estimated 1 RM: 132 kg

Accessory work:  KB Bottom's Up Waiter's Walk, Cuban Press, Lateral Raise

Tuesday, July 7, 2015
(weights in kilos except where noted)

1.  Snatch:  2 Hang Power + Full - 5 x 1 x (44, 44, 47, 47, 50)
2.  Clean Pull:  5 x 5 x 72
3.  Front Squat: 2 x 5 x (78, 90), 1 x 8 x 103

Friday, July 10, 2015
1.  Power Clean + C & J:  2 x 1 x 56
2.  Snatch Pull:  5 x 5 x 57
3.  Back Squat:  2 x 5 x (87, 100), 1 x 9 x 113

Metcon
3 rounds
300' shuttle run
15 KB Swings (24 kg)
10 Goblet Squats (24 kg)
6:08

Notes:  Cleans felt like crap today.  I almost feel like I need to start over with them.

Saturday, July 11, 2015
1.  Snatch:  3 x 44, 2 x 47, 1 x 50, 1 x 54
2.  Clean & Jerk:  4 x 2 x (68, 68, 72, 72)
3.  Front Squat:  2 x 5 x (78, 90), 1 x 10 x 103 (Est 1RM = 137/ 301)

Notes:  Much better today.  Still need more hip contact on my cleans (and need to get under faster), but it will come.  New shoes today!!  Romaleos!!  Awesome!!  Feel completely stuck to the floor.

Monday, July 13, 2015
1.  2 Push Press + 1 Jerk:  5 x 1 x (30, 43, 43, 45, 45)
2.  Density Session
4 rounds
KB Snatch x 8@ x 16
DB Step Up x 8@ x 32
DB Bench Press x 8@ x 16
Lat Pull Down x 8 x 45
Cable Wood Chop x 8@ x 32
Time:  20:04
3.  4 minute 15:15
Push Up
Squat Jump
Mountain Climber
Split Jump

Tuesday, July 14, 2015


1.  Snatch:  Low Hang + Full - 3 x 2 x 41, 44, 44
2.  Clean High Pull:  4 x 5 x 64
3.  Front Squat:  2 x 3 x (84, 96), 1 x 9 x 109