Thursday - Feb. 16

Battling Ropes - Tabata x 8 sets

Log Clean + Press
5 x 110, 160, 160, 160, 160#

T-Grip Bench
5 x 140, 170#
3 x 200# (70%)
3 x 230# (80%)
5 x 255# (90%)

Tuesday - Feb. 14

Hurdle Jumps @ 12" x 6
- straight/lateral/straight x 6 each

Snatch
3 x 30, 40, 50, 55, 60, 60, 60kg

Dynamic Squat - SS bar, 15" box
- 250# + #5 bands
- 12 sets of 2 on the minute

Reverse Hyper - long strap
10 x 90, 180, 180, 180#

Plateau Buster 2-arm Swings
8 x 105, 195, 195, 195#

Monday - Feb. 13

Hang Snatch High Pull
5 x 60, 80, 90, 90, 90kg

Press
5 x 35, 45kg
5 x 55kg (65%)
5 x 64kg (75%)
7 x 72kg (85%)

Bent Over Row
8 x 60, 80, 100, 100, 100kg

Fat Gripz DB C+P
5 (r/l) x 70, 90, 110#
circus db (135#) x 3, 3, 3, 2, 1

15 minutes (EDT)
Seated Arnold Press @ 50#
- 10 sets of 5
DB Row @ 90#
- 10 sets of 5

DB Reverse Fly @ 10# - 3 x 10
Lat. Raise @ 15# - 3 x 10
Front Raise @ 20# - 3 x 10

Thursday - Feb. 9

Snatch Technique
pvc, 10kg, 15kg, 20kg


Squat
5 x 135, 225#
5 x 270# (65%)
5 x 310# (75%)
5 x 355# (85%)

15 minutes (EDT)
Good Morning @ 135#
- 5 sets of 5
Pistol @ 11"
- 5 sets of 5

Still feeling tired, but feels good to move the body.

Tuesday - Feb. 7

Lots of stretching and foam roller - long over due

Hurdle Jumps @ 12" x 6
- straight x 6
- lateral x 3 (r/l)
- straight x 6

Double KB Clean + Press @ 24kg - with a client
- 5 reps on the minute x 10 minutes

T-Grip Bench
5 x 50, 140, 160#
5 x 185# (65%)
5 x 215# (75%)
5 x 245# (85%)

30 degree Incline DB
10 x 70, 80, 90, 90, 90#

Hang Clean - with client
3 x 60, 70, 80, 80, 80kg

Double KB Swing - with client
8 x 16, 20, 24, 24kg

15 minutes (EDT)
Ring Dips
- 8 sets of 5
2" Pullup
- 8 sets o f 5

Monday - Feb. 6

Inch DB and Coulter DB walk
x 68 feet, 35ft., 10ft, 5 ft.

Those fell off the table real quick, but was very happy with my first trip with one turn.

Plate pinching
35's
35's around the body x 10-15
45's negative hold x 5 (r/l)

Wrist Roller Tower - forward
2 x 85#

Thursday - Feb. 2

Assistance Exercise Day - done randomly throughout the day

Pulldown
10 x 85, 100, 130, 150

Decline Situp
x 15, 15

DB Fly
10 x 10, 15, 20

Lat. Raise
10 x 7.5, 15

Bench Press
10 x 135, 135

Reverse Hyper
10 x 20, 70, 70, 70