Was a little sore going in to today from both a few games of ball the last two days, and also the first round of golf yesterday i have played in a while.

Started out with a hang power clean-standing press complex.
2x3-5: 135 155
1x3-3: 175
I then did two sets of hang power cleans
2x3: 185 190. I should have tried 195. I was pulling even the third rep high enough that the bar had to fall a few inches before landing where I was racking it.

I then did a super set of bench, back squats and pullups.
Bench 5x5: 135 185 225 245 245
Squat 5x3: 225 275 295 305 305
Pullups 4x10: bw bw bw bw+25lbs.

I finished with two sets of machine curls
2x8: 110

Did a few plyo's in my apt about 4 hours after my workout. Mostly to warm up for a game of ball i am about to play.
1x5 30" box jump
1x5 30" box jump from seat
2x4 30" box jump with 44.5lb weight vest from seat.

I followed this by a hand full of broad jumps, starting from a seated position.
I worked up to a maximum of about 8'7".

Was a bit off today as I had a few beers at happy hour and as a result my form just seemed way off.
6x3 hang power snatches
95 115 135 135 135 135 (failed on a few reps. not sure what is going on)
super set of front squats and pullups
front squats 3x3: 185 205 215
pull ups 3x10: bw bw+15 bw+15
then
Dumbbell military presses 3x5: 65 75 85
clean pulls 2x3: 225
reverse hypers 1x10: 40lbs
then one set of one arm dumbbell triceps extensions
1x8 40lb

sick press!

Thanks, its taking me longer then I thought it would to get my lower body strength to catch up to my upper body strength.

This morning just to wake myself up:
1x5 30" box jump
1x5 seated 30" box jump
2x4 seated 30" box jump with 44.5lb weight vest

whats your barbell press? I'd imagine it's higher than your 170lb (combined) dumbell press.

For reps thats probably pretty close to my max on the standing press. I think i can get about 190 up for one rep.

I have a weird twinge in my left shoulder that I don't like so I did a light workout today.
high hang power cleans
4x3: 135 155 165 175
Fast box squats 10x2: 185
Super set of bench and pull ups
Bench 4x5: 135 185 225 245
Pull ups bwx10 bwx12 (bw+25)x8

Hey, just wondering what your squatting strength was like when you were able to dunk.

I'm 5'11", 190, pretty low BF, can squat 260x5 deadlift 365x3. I can barely dunk a tennis ball on my friends hoop which is probably a touch under 10'.

I doubt much. I didnt really squat back then. Maybe 275 max or so.

I played about an hour of ball this morning then did the following 30min or so workout.

Hang power clean-press complex
3x3-3; 135 155
1x3-2 175
hang power cleans
2x3: 185 195

Superset of squats, incline dumbbell press, pull ups.
squats 4x3: 225 265 285 275
incline dumbbell press 3x6: 65 85 100
Pullups 3x10: bw bw+25 bw+25

Not sure what is going on with squats. It seems like i regressed after last week. Could be that ball and the cleans just took a bit out of me. Hopefully can do better next week.

Played about half an hour of ball before I got rained on. WTF it was comming down like a mofo and an hour later it is sunny and nice out. Did some plyo's when I got home since ball was cut short.
1x5 30" box jump
1x5 30" box jump from seat
3x4 30" box jump from seat with 49lb weight vest
1x5 30" box jump with 49lb weight vest

Am a bit disappointed in my progress so far. My standing vert has gone from about 30 to maybe 31.5. I weighed in at 193 and 12.2% bf today. My goal is about 180 and 8%. that should give me a few inches, but getting to 35" will be a challenge.

lol ru in new york? I was driving back from there today, upstate, and it was one of the worst, heaviest rains I've been in for maybe 20 minutes, followed by sunshine and clear skies. Giant storm cloud moving really fast I guess

nice weighted box jumps. 1.5 inch vertical gain is pretty good at your level is it not? I've heard it can take years to build a huge vertical and 35 is pretty high

AJ, yes in Manhattan. Also, while it does take a while to build up a vert. I am just trying to regain mine, so hoped it would come back more quickly.

I was feeling a bit over trained, but got my rogue do-win weightlifting shoes in the mail today so had to try them out.

Also, I have been avoiding snatches since I have a bit of a twinge in my left rear delt. Its gotten quite a bit better so I may try them next week.

hang power clean-press-front squat complex
2x3-3: 135 155
Hang power clean: 2x3: 175 185 3x1: 200

finished it off with a superset of front squats, bench, and pullups

front squats: 3x3: 205 225 225
bench 4x5: 135 185 225 245
pullups 3x10: bw bw bw+15

so how are the do-wins