Wednesday - Apr. 29

Snatch
2 x 50 kg
2 x 60
2 x 70
2 x 75
2 x 80
2 x 80

Back Squat
5 x 110 kg
5 x 140
5 x 150 - belt
5 x 160 - belt
5 x 165 - belt

GH Raise
5 x bodyweight
5 x 10 #
3 x 5 @ 25 #

Seated Calf Raise
5 x 5 @ 210#

Power Swings @ 16kg + light jumpstretch band
- 10 sets @ 10sec. On / 25 sec. Off

KB Rack hold @ 40kg
- 5 minutes

Tuesday - Apr. 28

2-arm Jerk @ 32kg
- 3 minutes @ 12 rpm
- 3 minutes @ 12 rpm

Axle Clean + Jerk
5 x 75 kg
5 x 85
5 x 95
5 x 100
5 x 100

Dips
5 x 16 kg
5 x 24
5 x 32
5 x 40
5 x 48

Pullups
5 x 12 kg
5 x 16
5 x 20
5 x 24
5 x 24

160# stone to chest
- 3 x 5

Rolling Thunder (r/l)
5 x 155 #
210 # x 2, 1, 1

It really felt like a great day of strength. The resulting fatigue is making typing very difficult and I hope I can concentrate for the rest of my clients today.

Sunday - Apr. 26

Front Squat - 3 x 10 @ 135#
Deadlift - 4 x 8 @ 315#
160# stone to chest - 3 x 5

KB Snatch @ 24kg, single arm switch
- 10 minutes @ 12 rpm

Friday - Apr. 24

2-arm Jerk @ 24 kg
- 10 minutes @ 6 rpm (12 rpm last minute)

Axle Clean and Jerk
10 x 55 kg
10 x 65
10 x 75

Dips - 5 sets x 20
Renegade Row - 5 sets x 10 (r/l)

Wednesday - Apr. 22

Agility Ladder

Barbell Snatch
3 x 50 kg
3 x 60
2 x 70
2 x 72
2 x 75
2 x 76

Deadlift
5 x 225 #
5 x 315
5 x 405
5 x 465
5 x 465

Front Squat
5 x 60 kg
5 x 80
5 x 95
5 x 105
5 x 110

Glute-Ham Raise - 3 x 15
Seated Calf Raise - 3 x 15 @ 145 #

I ended up taking taking some smaller jumps while snatching. I was not stable in the overhead catch position of a couple. I'll be happy when my deadlift number increase again, but I haven't been pulling in a few weeks so I cannot expect great lifts just yet. The front squat is another area I would like to see increase over the coming weeks.

Tuesday - Apr. 21

2 arm Jerk @ 32kg - 4 minutes rest between sets
- 3 minutes @ 10 rpm
- 3 minutes @ 10 rpm

Axle Clean + Jerk
5 x 55kg
5 x 75
5 x 85
5 x 95
5 x 100

Bent Over Row
5 x 162#
5 x 228
5 x 250
5 x 272
5 x 272

Dips
5 x 12 kg
5 x 16
5 x 20
5 x 28
5 x 32

1-arm Jerk (double bells)
(2) 24 kg x 10 (r/l)
(2) 28 kg x 3
(2) 32 kg x 1

Friday - Apr. 17

Jump Rope
Agility Rings

Back Squat
- 3 x 10 @ 110 kg

Pistols (r/l)
11" box x 5
9" x 5
6" x 5
4" x 5
free x 5

SLDL (r/l)
- 3 x 10 @ 48 kg

Single Leg Calf Raise (r/l)
- 3 x 15 @ bodyweight

KB Snatch @ 24 kg, single arm switch
- 8 minutes @ 20 rpm

Thursday - Apr. 16

Hang Clean
6 x 70 kg
6 x 75
6 x 80

15 minutes (EDT)
Bench Press @ 205 # - 7 sets of 5
Pullups - 7 sets of 5

DB Shld. Press
- 3 x 10 @ 50#

Bent Over Row
- 3 x 10 @ 205#

Thursday and Friday's are my light days, while Monday and Tuesday are my heavy days. Wednesday is for stretching.

Tuesday - Apr. 14

Jump Shrug
6 x 110 kg
6 x 130
6 x 145

Back Squat
5 x 110 kg
5 x 130
5 x 140
5 x 150
5 x 160

Lunges (r/l)
5 x 60 kg
5 x 70
5 x 80
5 x 90
5 x 90

Glute-Ham Raise
8 x 10 #
8 x 15 # - 4 sets

Seated Calf Raise
3 x 15 @ 140 #

KB Snatch, single arm switch
- 4 minutes @ 15 rpm

Monday - Apr. 13

2-arm Jerk @ 24kg - 1 minute @ 12 rpm

2-arm Jerk @ 32kg - 1 minute sets @ 12, 12, 12, 12, 15 rpm

Log Clean + Jerk
5 x 142 #
5 x 164
5 x 186
5 x 186
5 x 186

Dips - 5 x 5 @ 24kg
Pullups
5 x 12 kg
5 x 16
5 x 16
5 x 16
5 x 24

1-arm Press (r/l)
Double 16kg x 5
Double 20kg x 5
Double 24kg x 2, 1

Bent Over Row
5 x 162#
5 x 206
5 x 250
5 x 272
5 x 272

Today's training was really broken up and done in between clients. Sometimes that is all I have available.

Friday - Apr. 10

Deadlift
5 x 225 #
5 x 315
5 x 405 x 5

Front Squat
8 x 60 kg
8 x 80
8 x 90
8 x 95

Rolling Thunder
- 3 x 5 (r/l) @ 180 #

Go-Ready Grip Machine
- 3 x 2 @ 180# (2 handed)

CoC #2
- 5 x 5 (r/l) credit card set

Reverse Bend in IM pads
2 - yellow nails
3 - blue nails

Snatch @ 24kg, single arm switch
- 8 minutes @ 20 rpm

Thursday - Apr. 9

Battling Rope 1.25" - Tabata (20sec. ON / 10sec. OFF)
TGU @ 16kg x 3 (r/l)

Hang Clean
5 x 90 kg
5 x 100
5 x 100
5 x 100

2 arm Jerk @ 24kg
- 7 minutes @ 8 rpm

1 arm Double 24kg Jerk
- 2 x 5 (r/l)

15 minutes (EDT)
Dips + 16kg
- 10 sets of 5
Hangboard Pullups
- 10 sets of 5

I used the Battling Ropes as part of my warm-up today and really liked it. I haven't used the ropes in a while and I had forgotten how well they get my blood pumping. Jerks with the 24s felt good and the 15 min EDT set was great. I plan on doing some heavy dips next week.

Monday - Apr. 6

I've starting to get back into training after a bit of a lay-off. I did train last week, but it was very sporadic at best. I was able to complete a 10-minute jerk set with the 24s @ 6 rpm on Friday which was nice.

Here is today's workout:

I lifted with my girlfriends brother who is going to play football at West Liberty College in West Virginia. Which explains the inclusion of incline bench into the workout. He did not do the 20 minute set, which I did later in the day.

Hang Clean
5 x 70 kg
5 x 80
5 x 90
5 x 100

Incline Bench
8 x 155 #
8 x 175
8 x 185
8 x 195

Pullups - 4 x 8 reps

2" DB Rows
8 x 105#
8 x 125
8 x 135

Axle Curls - 3 x 10 @ 45 kg
Skull Crushers - 3 x 10 @ 95 #

20 Minute 1-arm Long Cycle @ 32kg - 8 rpm

Rolling Thunder - 5 sets of 3 @ 185 #