was watching a bit of the 77kg o-lifting last night and was inspired to do a quick workout before work this morning.
3 position cleans(floor, knee, high hang); 5x165
hang power snatch: 5x3: 125
1x25 hanging knee raises

Started out with Back Squats
10x3: 285
then superset of press and pull ups
Press 3x5; 135 145 155
Pull ups: 3x12 bw
then 3x8 30" box jumps

i am trying to roughly follow the wod from Mike's GYM, but it is just to much volume for me so I cut out the stiff leg dead lifts it called for.

Started out with 3 position snatches (floor, knee, high hang)
worked up to 5x125
Then snatch pulls
4x2: 185 These felt pretty good. I need to not be a pussy and try and catch one.
1x20 hanging knee raises
then some plyos
1x5 30' box jump from 12" seat
2x5 30" box jump from 12" seat with 60lb weight vest

I am going to go on a cut and these box jumps are already getting pretty easy.
Think I am going to have to hoard the aerobics step up things to form a 40"+ plyo box even though they got pissed at me last time.

Did more of a bodybuilding workout today
Started out with a superset of bench and pull ups
Bench 5x5: 135 185 225 245 255 (I never really have a spotter, but 255 was very easy. I felt like I could max out with at least 15 or so more for 5 reps)
Pull ups: 5x10: bw (dead hang to chest)
Press: bunch of singles to try and get to a max
135 155 175 190PR (I was going to try and go higher, but it really felt like this was it) Not sure why this is going up so slowly.
one arm triceps extensions 2x8; 40 45
machine curls 2x10: 110

just worked up to a heavy single in the hang power snatch and hang power clean
hps: 155
hpc: 210

wow

I find the hang a bit harder.

nice lifts

where are you pulling from, mid thigh?

AJ, Yes those are from mid-thigh

Did a quick workout this morning
Warmed up with a 3-position clean-press complex
2x3-5: 135 155 (the presses felt way easier then they used to at 155)

Then 3-position cleans: 5x175
Press 2x5: 145

The presses felt really easy today. I am going to give 200 a shot this weekend.

Started out with some plyo's
1x5 30' box jump from 12" seat
2x5 30" box jump from 12" seat with 60lb weight vest

then worked up to 6x135 2 position snatch(floor,knee)
then front squats 3x3: 205
pull ups; 3x10 bw

Did a quick workout this morning:
2x3-5 3-position clean-press complex: 135 155
2-position clean: 6x2: 185
Press 3x5: 145

Warmed up with
2x5 30" box jumps from a 12" seat
Tall Snatches
3x3: 95
then Back Squat
135x3
225x3
275x2
295x2
315 2x2
315x3(had at least one maybe two left in me)
Snatch Pull
3x2: 185

did an upper body workout today.
standing press (just going for 1rm here)
135x3
155
175
195
200 PR (went up real easy, fixed my form here)
Bench Press
5x5: 125 185 225 245 255
Pull ups bwx10 bwx12
machine curls
2x10: 110
one arm triceps extensions
2x10: 40 45
so I met one of my goals which was to standing press 200. the others are to olympic squat 400, front squat 300, hang power clean 225 for reps, hang power snatch my weight, and get my vertical leap to 35 in. I am going to attempt heavy singles on the snatch, clean and front squat tomorrow. the only one of these goals that I feel like is going to be tough to get by the end of the year hang power snatching my weight. Its just not going up.

it will improve with your squat and vertical from the plyos. I'd say other than doing high pulls, you're pretty much doing all you can do, as long as your squats are perfect technique and deep. I think w/your vertical you'll need to get your back squat a little above 400 to hang power snatch 185 from mid-thigh. I'm assuming this is dip and explode and not a dead hang- do you find you can do more like this than from the floor, or it's pretty close?

congratulations on the press PR. That's a big amount of weight. Do you press from the shoulders or hold and unrack the bar above the shoulders and press? I can't seem to find a comfortable position. How long id it take you to build your shoulder and arm strength anyway?

AJ, I think there is a bit of a dip when I do these from the hang. I start at mid-thigh and drop an inch or two. I can do much more from the floor then the hang especially on the snatch. Probably 20lbs or so. 135 is a meaning full weight for me on the hang snatch, but from the floor I can fling it up with no dip.

Today worked up to a heavy single on the hang power snatch and clean.
HPS
Worked up to 160.
HPC
Worked up to 215.
I had pulled with my arms a bit early but still got it up. Felt really strong. I caught this with almost no dip. Would have tried for more, but ripped a callus pretty bad.

Do you just make up your routines daily or do you have a program you are going from. I want to start olympic lifting but can't find many good beginner programs.