I will be writing what shane is doing in training. Sometimes I may write out weight in kilos or pounds. Today's workout is in pounds.

Snatch from high hang, warmup 4x3 then works sets are 175x2x2, 190x3x2, 205x2.

Powerclean/clean from floor. warmups 2x3, then 225x2x2, 245x2x2, 265x2x2.

Back Squat. warmups 3x3 then 6x2 at 320.

making good progress for Pan Am masters in June.

Box Jumps 5x5 36" box

Lateral Lunge 4x6 (barbell)

Lunge Jumps 5x5ea.

Front Squat 4x3 75%

RDL's 4x6  Probably starting this with some where between 95-135 lbs.

Single Leg bucks 4x12 ea.

Back Squat 4 sets of  6 reps 80%

Single Leg Squats 3 sets 8 reps (dumbbells) 25's -45's

GHD (Glute Ham Developer) 4x4.  If you don't have one do 4x15 Physio Ball Ham Curls