Dec. 29 - Tuesday

2-arm LC @ 36kg
- 6 minutes @ 4 rpm

1-arm Jerk @ 48kg, single arm switch
- 4 minutes @ 12 rpm

1-arm Clean @ 48kg, single arm switch
- 4 minutes - 22 / 22

Safety Bar Squat
5 x 155 #
5 x 225
5 x 275 (65%)
5 x 315 (75%)
5 x 355 (85%)

Dec. 28 - Monday

2-arm LC @ 28kg
- 6 minutes @ 8 rpm

1-arm LC @ 40kg, single arm switch
- 4 minutes @ 8 rpm

Dips
5 x 24kg
5 x 32kg
5 x 40kg
5 x 48kg
5 x 60kg

Pullups
5 x bodyweight
5 x 8kg
5 x 12kg
5 x 16kg
3 x 20kg

Dec. 24 - Thursday

De-Load week

General conditioning and lifting day

Bench Press w/ 70# chains
- 4 x 8 @ 102#

Bent Over Row
8 x 140#
8 x 184
2 x 8 @ 195

Axle Rack Pull
5 x 145 kg
3 x 5 @ 175 kg

Dec. 23 - Wednesday

2-arm LC @ 24kg
- 5 minutes @ 6 rpm

SS Squat
5 x 115 #
5 x 155
5 x 185 (40%)
5 x 225 (50%)
5 x 275 (60%)

Dec. 22 - Tuesday

De-Load week

Snatch @ 24kg, single arm switch
- 6 minutes @ 18 rpm

Deadlift
5 x 60kg
5 x 100
5 x 110 (40%)
5 x 140 (50%)
5 x 165 (60%)

Grip work

Dec. 21 - Monday

De-Load week

2-arm LC @ 32kg
- 5 minutes @ 6 rpm

Dips
5 x bodyweight
5 x 16kg
5 x 24kg
5 x 32kg
5 x 32kg

Pullups - 5 x 5 @ bodyweight

Dec. 18 - Friday

2-arm Jerk @ 24kg,
- 6 minutes @ 10 rpm

Safety Squat - 14" box
5 x 155#
5 x 245
5 x 335
5 x 335
5 x 335

3 Rounds
Pistol @ 11" box x 8 (r/l)
Exercise Ball Leg Curls x 15
Single Leg Calf Raise x 15 (r/l)

I just received my safety squat bar yesterday from EliteFTS. It's awesome, this was my first experience with this type of bar and I could tell a difference in the mid-back region.

Dec. 17 - Thursday

Heavy Bag and hurdle jumps for warm-up

2-arm Jerk @ 36kg
- 8 minutes @ 4 rpm, 5 reps last minute

Standing 1-arm DB Press (r/l)
8 x 50#
8 x 60
8 x 70
8 x 70

2" DB Row (r/l)
8 x 100#
8 x 120
8 x 130
8 x 130

Dec. 15 - Tuesday

2-arm Jerk @ 32kg
- 5 minutes @ 8 rpm

Back Squat
5 x 135#
5 x 225
5 x 305
3 x 345
3 x 385

GH Raise
- 100 reps total - 15, 15, 10, 10, 10, 10, 10, 10, 5, 5

Dec. 14 - Monday

Agility Ladder Warm-up

1-arm LC @ 32kg, switch every minute
- 20 minutes @ 10 rpm

Dips
5 x 24kg
5 x 36kg
5 x 44kg
5 x 48kg
5 x 60kg

Pullup
5 x bodyweight
5 x 4kg
5 x 8kg
5 x 12kg
5 x 16kg

Tired and run down from the weekend of travel and presenting for the NSCA. Felt good to just break a sweat but not have to concentrate too much.

Dec. 10 - Thursday

2-arm LC @ 28kg
- 5 minutes @ 8, 8, 8, 6, 8
Rest 5 minutes
- 5 minutes @ 6 rpm

1-arm C+J @ 40kg
- 10 / 10

1-arm Jerk @ 48kg
- 8 / 8

Assortment of dips and pullups/rope climbing to finish.

Dec. 8 - Tuesday

2-arm LC @ 32kg
- 3 minutes @ 6 rpm
- 3 minutes @ 6 rpm
- 3 minutes @ 6 rpm

Back Squat
5 x 135#
5 x 225
3 x 285 (70%)
3 x 325 (80%)
5 x 365 (90%)

1-arm C+J (r/l)
6 x 40kg
6 x 48kg
3 x 60kg

I had forgotten how heavy the 60kg bell feels. Definitely doing more of these.

Dec. 7 - Monday

2-arm LC @ 24kg
- 10 minutes @ 8, 8, 8, 8, 8, 8, 8, 6, 6, 8 - 76 total

2-arm Cleans @ 32kg
- 4 minutes @ 8 rpm

Dips
5 x 24kg
5 x 36kg
5 x 44kg
5 x 48kg
3 x 60kg

Looking back the 10 minute set wasn't so bad, but my mind definitely wasn't in it today for that length of set and I slowed down a bit towards the end. Dips at the end definitely made for a highlight. I haven't done weighted dips in a while and was happy with 3 at 60kg. More of these will come.

Dec. 4 - Friday

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

Front Squat
5 x 50 kg
5 x 70
5 x 90
5 x 110

Dec. 3 - Thursday

Double Cleans @ 24kg
- 6 minutes @ 12 rpm, 4:30 rest
- 6 minutes @ 12 rpm, 4:30 rest
- 6 minutes @ 8 rpm

These felt good. My hands were still tired and somewhat raw from Tuesday's volume session and I had to slow down for the last set.

Dec. 1 - Tuesday

Double Clean + Jerk @ 24kg
- 10 sets of 20, 3 minutes rest between sets

Back Squat
5 x 50 kg
5 x 70
5 x 100
5 x 120
5 x 138
5 x 157