A little background. I am 5'10.5" 195 and depending on the time of day my bodyfat scale says I am somewhere between 9.5% and 13%. My guess is that I am somewhere closer to 13, but not sure.

My primary goal is to be able to dunk a basketball again and get as functionally strong as possible. Part of that will be to just get down to about 180-185 which may get me back to being able to doing a weak dunk again by itself. I have neglecting my lower body in the gym the last 5-6 years and as a result there is a huge imbalance between my lower body and upper body strength.

I will be doing primarily strength/ power work for my lower body coupled with more of a hypertrophy strength program for my upper body.

My work capacity also sucks ass hence the occasional crossfit workouts.

Saturday workout:
Warm up: one set of 5 box jumps on 30in box no weight then two sets of 5 with 32 pound weight vest.

I then superset Squats, pull ups and Bench presses.
Each set of pull ups were for 12 reps.
Bench press: 5x5 135, 185, 225, 245, 255
Squat: 5x5 185, 225, 245, 255, 265
yea, pretty pathetic I can almost bench what I can squat

Today's workout:
started with:
8x2 speed box squats with 185.
Then 5x3 hang power snatches: 115, 125, 135, 140, 145 (failed on 3rd)
not sure what happened. 140 went up easy but 145 just didn't want to happen. The two reps I made were with pretty horrible form.
Superset 10 pull ups with
3x6 dumbbell military presses: 65lbs, 75lbs, 80lbs.

My goals are:
1. Hang power snatch my weight.
2. Hang power clean 225 for 3 reps.
3. Squat 400
4. Get my vertical to the high end of 30 inches.

I can tell you right now that you goal number 1 is going to be insanely difficult. Like, even if you can hang power snatch 145 pounds now with bad form (which is still very impressive), the next 50 pounds aren't going to come without massive increases in your strength and the only way to cut back on that is by hugely improving technique at the same time. Snatching BW is an amazing athletic achievement!

How is your full snatch and how is your power snatch from the ground? You would probably be well served to start working hard on full snatch technique and heavy snatch pulls and snatch high pulls
My best full snatch is 70kg and I could probably get a little more up by muscling it up more and with worse form, but I would have to get much stronger to hang power snatch that amount- and your shoulder and overhead strength is really impressive and way, way stronger than me. This also makes it more likely you are using bad form and muscling up the barbell after full extension (and hopefully not pressing it out), and one is pretty fast to hit a wall there.

Nice numbers, gl! I look forward to the log, and our type of lifting and goals are very similar!

Well for #1 part of that is getting down to at least 185 so I would hope to be able to hang power snatch that which would be closer to a 30lb gain on my max HPS. I realize that this will be difficult, but I was using 125 for sets of 3 when I started doing them about 6 weeks ago so should have some easy gains left. I dont have rubber weights so I dont max very often, a month or so ago I tried and power snatched 175 from the ground, but am stronger now. i am now focusing more on the hang versions as I think they are more conducive to sports performance due to the lack of a slow first pull.

Also, I have been reading http://www.higher-faster-sports.com/articles.html and realized that by neglecting leg strength and focusing on only speed based leg work I have also limited my gains in the Olympic lifts. So I am hoping that as my squat numbers go up my oly lifts will improve. We will see. Currently my squat and front squat numbers are pathetic relative to my upper body lifts and even my Olympic lifts. I do not think that I could even front squat as much as I can full clean.

yeah, the best way to improve them is do the lifts and squat. I think a lot of athletes who learn the lifts can rack more weight in a full clean then they can stand with

The hang variations are definitely great and build a ton of explosiveness in the second pull. I do a lot of my lifts from the hang save the heaviest stuff. It also teaches you to pull under really fast because the bar has less momentum and you have less time to get underneath it. I'd like to be able to hang snatch into a full squat but I'm just fast or explosive enough yet! a 175 power snatch is ridiculous. Any pressout, and do you pull under and dip to above parallel or just power snatch it with no dip at all?

speed is definitely strength. I'm gonna guess your hamstrings and upper back are strong as hell and you just need to build up overall leg strength.

I am probably in about a quarter squat on my heavy power snatch/ cleans. I was able to pull under it at 175 with out a press out. I need to work on overhead squats so that I could actually do a full snatch if I had to. Right now I could full snatch more then I could get back up with.

You are defiantly right about my hamstrings being overdeveloped relative to everything else. Even with very little leg work my hamstrings are my most developed body part. I dont know why that is. Part of the reason I stopped doing squats and deadlifts years ago was that my hamstrings quickly get to a size that inhibits my sports performance. I am going to try and focus on mostly heavy doubles and triples to minimize that.

Today was supposed to be a workout day, but just didnt have any energy so I did some plyomerics and relatively hi intensity jump rope.

did 5x box jumps on a 30" box
followed by 5 reps with a 32lb weight vest.
Then did two sets of 5 on the 30" with a 40lb weight vest which was a PR.

I followed this by 10 minutes of 1 min of jumping rope at near full intensity followed by 1 min of rest.

Started out today with
5x3 hang power cleans: 135 155 165 175 185
then 2x3 snatch pulls 185 185
I finished by superseting front squats pull ups and dumbbell incline presses
front squat 3x3 185 195 195
pull ups 10 10 10
dumbbell incline bench press 3x6 65 85 100

Felt week today, but should have gone heavier on the front squats.

I warmed up today with hang power snatches:
6x3: 95, 115, 125, 135, 140, 145(3rd rep was closer to a full snatch)
Then I did s superset of squats, pull ups and Bench Press
Squats 5x3: 185, 225, 265, 275, 285
Bench Press 5x5: 135, 185, 25, 245, 255
Pull ups 5x10-12
I finished it off with two sets of reverse hypers: 2x10 with 40lb dumbbell

Decided to do Fran today. My time was 7:12 which I suspect is fairly pathetic given my strength levels. I am able to do the first round in well less then a minute without any break in reps, but I just have horrible work capacity and need a ton of breaks after that to finish.

Felt really tired today. Have one more level of this stupid CFA test next weekend and studying has been draining me.
Started out with
5x3-3: hang power cleans with the last rep followed by 3 standing presses.
135 155 165 165 165
I did the power cleans from a very high hang position. Starting the weight on my upper thigh.
then
8x3 reps of jump squats with 185.
I through some sets of pull ups in with the jump squats and completed about 70 or so.
I went downstairs to do some reverse hypers but some fat chick was using the only machine to do side bends. I did one set of 10 dumbbell triceps extensions with a 40lb dumbbell to justify the walk to the downstairs section of our gym then left.

aren't jump squats really bad for your neck and spine with the bar coming down hard?

its not like you are jerking the bar from your neck, I don't let it bounce, and even if it goes up a little it's landing on your traps

Last couple times I've done jump squats I've used dumbells but they've kind of been all over the place.

good log, your routine looks very good. 185 is a lot for a dynamic movement like a jump squat, that's pretty solid. I usually superset them with something and do higher reps at like 50% of my back squat max but you seem to be much stronger than me. How much are you squatting anyway?

Jump squats are an awesome exorcise for developing explosive power. Your feet are only leaving the ground by 3 inches or so. So you should be able to keep the bar from leaving your traps.

My max squat is only like 340 or so. I dont really know. There is a huge gap between what I can jump squat and what should be able to squat. It is a result of basically not doing any heavy leg work for the last few years while continuing to doing jump squats and other explosive lifts/plyometrics.

Started out the day with hang power snatches
6x3: 95 115 125 135 135 135
Then I did a superset of Front squats, pull ups and incline dumbbell presses
FS: 3x3 185 195 205
pull ups: 12 12 12
incline dumbbell presses: 70 80 95
finished it of with 2x12 reverse hypers with 40lbs

I took the day off today to study for a CFA exam I had tomorrow, but decided to break up the studying with a decent workout.
Started out with
Hang power snatches 5x3: 95 115 135 135 135
Hang power cleans 4x3: 135 155 175 185
Super set of Squats, Bench presses, pull ups.
Squats 5x3: 225 265 285 295 275
Bench Press 5x5: 135 185 225 245 245
Pull ups 5x~10-15

started off with a hang power clean/ standing press complex
4x3-3: 135 155 175 185
at 175 and 185 the last two presses were push presses
then
speed box squats 8x3: 185
I finished off with a superset of incline dumbbell presses and pullups
Incline Dumbbell press: 2x6 85 95
Pullups: 10bw 10w20lbs

Did some Plyo's this morning.
1x5 30" box jump
1x5 30" box jump starting from a seated position
2x5 30" box jump with a 40lb weight vest.

Next time I am going to try the weighted jumps from a seated position. Hopefully that doesn't go badly.

your program is awesome. O-lifts, squats, plyos, and pullups/bench, all you need. Do you train the jerk or any sprinting or anything?

Thanks for the encouragement. No, I dont do any sprinting currently or Jerks though I should probably incorporate jerks into my pressing program. I do some HIIT Jump rope several times a week and try and play basket ball twice a week as well.

If I had a convenient track I would add sprinting for sure. I have a pretty full gym in my building that I train at, but the one thing it does not have is a track.

I was pressed for time today so did the following workout in 28 min.
Hang power snatch: 95 115 135 135 135
my form still sucks on this. Some reps with 135 fly up with almost no dip required and others I am barely making. I still start pulling with my arms early way to often.
Hang power clean-front squat-press complex
2x3-3-3 135 155

I then did a superset of bench presses, pull ups, and front squats
Bench press 4x5: 135 185 225 245
Front squat 4x3: 185 205 205 205
Pullups: 2x10 bw 2x8 bw+25lbs

Some **** was doing curls in my gym's only power rack so I started out with a
hang power clean-front squat-press complex from the floor
2x3-3-3: 135 155
I then did a hang power clean-press complex
2x3-3 165 175 185
then light hang snatch cleans to work on form
3x3 115
I finished it off by doing a superset of back squats, incline dumbbell presses, and weighted pull ups
Squat 4x3: 225 265 285 305
incline dumbbell press 3x3: 65 85 95
weighted pull ups: 3x8: bw+25

I was in an exceptionally bad mood today and as a result came close to having two altercations. The first was on the subway. Some fat ass was moving all over the place on a packed subway car and kept bumping into me. He clearly noticed the dirty look I gave him after the first time he bumped into me and had to know the reason. So the second time he bumped into me I shot my elbow back with a healthy amount of power and cracked him in the spine so hard it hurt my elbow and made his legs buckle. As is typical for NY he just pretended like nothing happened and no one said anything.

In the gym I was a bit upset since some pussy was doing curls in the power rack that I decided my power clean catches needed to land with the bar no farther then 5 inches him. I basically started to do my set when he was on my side changing weights. It was a situation where he was kneeling to change the weights and me doing cleans right over/next to him sort of pinned him there. I could tell he was about to say something at which point I basically just gave him a nasty look and he fortunately gave up the power rack without any verbal exchange. I guess I could have just asked, but that wouldn't have been as much fun.

would love to see some videos. mighty strong

Tom, Thanks maybe at some point I will try and have someone video me. I could defiantly benefit from someone evaluating my form as I have never used a personal trainer or coach for the o-lifts.

Did some plyo's today to get me warmed up for a bball game.

1x5 bw 30"
1x5 bw 30" starting from 12" seat
1x5 bw+40lb vest 30"
1x5 bw+40lb vest 30" starting from 12" seat

This final attempt was my initial goal for doing plyo's. I wish I had room in my apt for a higher box. I am thinking that at my gym I may just try stacking those plastic step-up things they use for the aerobics classes and use that for a plyo box.

I like doing that to the goofs that bum rush the train and try to get on at busy stops while I'm still getting off the train. Another good one is to jam my heel into the toes of the guys that stand in the doorway with out stepping out for a few seconds to let people off.

err, these are box jumps?

definitely put some vids uP!