Dec. 31 - Friday

Axle Hang Clean
5 x 65kg
5 x 95kg - 4 sets

Axle High Pull
5 x 105kg
5 x 115
5 x 125kg

Dynamic Overhead Press
- 10 x 3 on 1:00
- 40kg + #2 bands

Bent Over Row
5 x 70kg
5 x 110
5 x 5 @ 140kg



Neutral Grip Pullups
2 x 12kg
2 x 24kg
2 x 32kg
2 x 40kg
2 x 48kg
1.5 x 60kg



Fat Gripz DB Clean + Push Jerk (r/l)
5 x 70#
5 x 90#
3 x 110#
3 x 120# - 2 sets

Dec. 29 - Wednesday

Snatch High Pull
- 5 sets of 3 @ 60kg + #1 bands (2 strands over bar each side)

Circa Max Squat - 40% bar weight then rest in bands
- 205# + #4 and #5 bands
- 6 sets of 2 on 1:00 - no belt

Dynamic Deadlift - 3" deficit
- 8 sets of 1 on 1:00 @ 315# + #1 band (4 strands over bar each side)

Double overhand shrug - standard bar
20 x 225#
10 x 315, 405
8 x 495
5 x 575#

Dec. 27 - Monday

Log Clean + Jerk
4 x 160#
4 x 180
3 x 210
1 x 230
failed twice at 240#, clean was good on both

Axle Clean + Jerk
5 x 55kg
3 x 95
1 x 105
1 x 115kg

Farmers Walk - 20yds with turn
107# per hand
197#
247
287#
197# for distance

Dynamic Bench @ 135# + #1 bands
- 10 sets of 3 on 1:00

15 minutes (EDT)
Dips + 32kg
- 8 sets of 5
Rolling Thunder Pullups
- 8 sets of 5

Incline at low setting DB Bench Press
2 x 20 @ 60#

An amateur heavyweight strongman competitor, Joe Costa, stopped by and fell in love with the gym. He was the driving force behind the log, axle and farmers work to start. Felt good to be back after a week of vacation with the family.

Dec. 16 - Thursday

Dynamic Warm-up

Front Squat
5 x 60kg
5 x 60kg + 60# chains
3 x 90kg + 60# chains
1 x 110kg + 60# chains
6 x 3 @ 120kg + 60# chain

Trap DL
10 x 160#
5 x 270
5 x 380
5 x 5 @ 501#

Trap Shrug - 14.5" pick height
8 x 320#
8 x 410
8 x 500
5 x 590

Stones to 51"
175# x 6
245# x 4

Dec. 14 - Tuesday

Jump Rope - 2 minutes

Axle Clean + Jerk
3 x 55kg
2 x 75
2 x 85
2 x 95
2 x 105

Press
5 x 40, 50, 55kg
5 x 5 @ 60kg

Bent Over Row
5 x 135, 225, 275#
5 x 5 @ 315#

Push Press
8 x 60, 70, 80kg
2 x 4 @ 90kg

Pullups
8 @ Rolling Thunder handles
8 @ 3" rack balls
3 x 8 @ 4" rack balls

Dec. 9 - Thursday

Jump Rope - 2 minutes
Agility Ladder

Clean + Jerk
2 x 4 @ 60kg
2 x 4 @ 70kg
2 x 4 @ 80kg

Dips
8 x bw
5 x 24kg
5 x 36kg
5 x 5 @ 48kg

Pullups
5 x bw
5 x 12kg
5 x 5 @ 20kg

Bench Press
10 x 95#
10 x 135#
3 x 10 @ 185#

DB Row
10 x 80#
10 x 100#
3 x 10 @ 120#

Energy was low today but the dips and pullups felt very good.

Dec. 7 - Tuesday

Jump Rope - 2 minutes

Front Squat
5 x 60kg
5 x 60kg + 60# chain
3 x 90kg + 60# chain
1 x 110kg + 60# chain
8 sets of 3 @ 115kg + 60# chain

Box Step-Up @ 19"
8 x 45#
8 x 95#
8 x 115#
8 x 135#
8 x 155#

GH Raise
- 4 x 5

Dec. 1 - Wednesday

Jump Rope - 2 minutes

Press
5 x 40kg
5 x 50
5 x 5 @ 60kg

Bent Over Row
5 x 135#
5 x 225
5 x 5 @ 275#

Kettlebell Double C+J @ 36kg
- 4 reps on 1:00 x 10 sets - 5 reps last set

Trap Shrugs
10 x 160#
10 x 270
10 x 358
10 x 446
10 x 512
10 x 556

Nov. 28 - Sunday

Jump Rope - 2 minutes
Box Jumps
18-24-30-36" x 5
5 x 54.5"



Dynamic Squat @ 210# + #5 bands
- 15 sets of 2 on 1:00

Deadlift
5 x 135#
5 x 225
5 x 315
5 x 365
5 x 405
5 x 5 @ 425#

KB Swings x 8(r/l)
- 32, 40, 48, 60kg

Nov. 26 - Friday

Jump Rope - 2 minutes
Agility Ladder
Gripper parallel closes - up to #3
2hp up to 210# (a pr on my devise)

Axle Hang Clean + Jerk
5 x 55kg
5 x 85kg
3 x 95kg
2 x 105kg

Dips
8 x bw
5 x 16, 32kg
5 x 5 @ 44kg

Pullups
8 x bw
5 x 8kg
5 x 5 @ 16kg

Nov. 23 - Tuesday

Jump Rope
Dynamic warm-up

Front Squat
5 x 60kg
5 x 60kg + 60# chains
5 x 85kg + 60# chains
5 x 5 @ 110kg + 60# chains

2-arm Swing - hardstyle
10 x 16kg
10 x 24kg
10 x 32kg
10 x 40kg

GH Raise
3 sets of 5 - first full sets of GH raise that have been done pain free since my hamstring tear in August. I'm super pumped about this. No time to get greedy though.

Nov. 22 - Monday

Double C+J @ 32kg
- 5 reps on the minute - 10 sets

Nov. 16 - Tuesday

Agility Ladder

Front Squat
5 x 60kg
5 x 5 @ 90kg

15 minutes (EDT)
Lunge @ 95#
- 8 sets of 5
Ball Leg Curl
- 8 sets of 8

Nov. 15 - Monday

De-Load Week

Barbell Press
5 x 40kg
5 x 5 @ 48kg

Bent Over Row
5 x 60kg
5 x 5 @ 100kg

15 minutes (EDT)
80 degree Seated Shoulder Press @ 95#
- 10 sets of 5
Pullups
- 10 sets of 5

Nov. 11 - Thursday

Jump Rope - 3 minutes

Hang Snatch
5 x 40kg
5 x 50kg
5 x 60
5 x 65kg

Dynamic Squat @ 235# + #4 bands - safety squat bar
- 15 sets of 2 on 1:00

Deadlift
10 x 135#
10 x 225
5 x 315
5 x 365
5 x 5 @ 405

Nov. 9 - Tuesday

Jump Rope - 3 minutes

Snatch
3 x 40kg
3 x 50kg

C+J
3 x 70kg
3 x 80
3 x 90
3 x 100

Dips
10 x bw
5 x 24kg
5 x 36kg
5 x 5 @ 48kg

Pullups
5 x bw
5 x 12kg
5 x 5 @ 20kg

15 minutes (EDT)
DB Incline #1 @ 70#
- 9 sets of 5
DB Row @ 120#
- 9 sets of 5

No grip work this week.

Nov. 7 - Saturday

Combat Conditioning Group training

Tabata's to start, 8 sets each with 1 minute rest between exercises
2" Battling Rope
#3 Band Crunch's
10# sledge swings
14" bodyweight squats

Long Strongman Medley
217# axle Clean + Jerk x 5
158# per hand farmers - 70'
277# yoke - 70'
150# sandbag - 70'
120# prowler backwards drag in grass - 70'

Heavy Farmers - pick height 14"
288# per hand - 70'
338# per hand - 70'

Nov. 6 - Saturday

Dynamic Warm-up

Snatch
3 x 40kg
3 x 45kg
3 x 50kg - 3 sets

Front Squat
5 x 80kg
5 x 105kg
2 x 5 @ 120kg
3 x 130kg
1 x 140kg - failed

Axle DL
3 x 65kg
1 x 115
1 x 155
1 x 195

Nov. 4 - Thursday

Jump Rope - 3 minutes

Hang Clean
5 x 60kg
5 x 80kg
5 x 100kg
5 x 105kg - 3 sets

Standing Press
5 x 40kg
5 x 50kg
5 x 60kg
2 x 5 @ 70kg
3 x 5 @ 60kg - still having some pain in the back of my left shoulder. Only occurs with heavier barbell pressing. I think my 'pressing groove' is off from lots of kettlebell work. I don't have any pain while using heavy kettlebells. Kettlebell pressing groove is arm into the body, while barbell pressing groove is arms out to the side.

Bent Over Row
5 x 100kg
5 x 115kg
5 x 5 @ 130kg

15 minutes (EDT)
Z Press @ 105#
- 8 sets of 5
Rolling Thunder Pullups
- 8 sets of 5

Nov. 1 - Monday

Dynamic Warm-up

Snatch
3 x 40kg
3 x 50kg
3 x 60kg
3 x 70kg

Dynamic Squat - safety squat bar @ 225# + #4 bands
- 15 sets of 2 on 1:00

Deadlift
5 x 135#
5 x 225
5 x 315
5 x 5 @ 375#

Oct. 29 - Friday

1 Clean + 1 Jerk + 2 behind neck jerks
50kg
70kg
90kg
100kg
110kg

Dips
8 x bw
5 x 16kg
5 x 24kg
5 x 34kg
5 x 5 @ 44kg

Pullups
5 x bw
5 x 12kg
5 x 5 @ 16kg

Drained today. Hard good days earlier this week so not too worried about it.

Oct. 27 - Wedneday

Squat Snatch
3 x 40kg
3 x 50
3 x 60
3 x 60

Front Squat
5 x 80kg
5 x 100
5 x 5 @ 115kg

15 minutes (EDT)
Back Lunge (r/l) @ 55kg
- 7 sets of 5
RDL @ 100kg
- 7 sets of 5

DO Axle DL
3 x 10 @ 303#

Oct. 25 - Monday

Dynamic Warm-up

Power Clean
5 x 60kg
5 x 80kg
5 x 90kg
5 x 100kg x 3 sets

Press
8 x 40kg
5 x 50
5 x 5 @ 65kg

Bent Over Row
8 x 80kg
5 x 5 @ 120kg

15 minute (EDT)
Z Press @ 95#
- 10 sets of 5
Pullup - 2" bar
- 10 sets of 5

Double C+J @ 28kg
- 5 sets of 6 on 1:00 (client came in early and cut my set short)

Oct. 23 - Saturday

Deadlift
8 x 135#
8 x 225
5 x 315
5 x 405
3 x 5 @ 455
1 x 4 @ 455 - felt a stabbing pain in the top of my right hamstring (the one I've been rehabbing)

I was able to foam roll the area and believe my hamstring / glute muscle just cramped on me. Regardless, not fun and big scare. I'm going to lower my weight down to 405# next week for 5x5.

After stretching and foam rolling I was able to continue training some for the day.

Dynamic Squat @ 210# + #4 bands - safety squat bar, 14" box
- 15 sets of 2 on 1:00

Trap Shrugs
8 x 160#, 360, 470
5 x 540#

More stretching and foam rolling the rest of the weekend.

Oct. 21 - Thursday

Agility Ladder Warm-up

Snatch Grip High Pull
5 x 50kg
5 x 60kg
5 x 70kg
5 x 80kg - 3 sets

Dips
5 x bw
5 x 32kg
5 x 5 @ 40kg

Pullups
5 x bw
5 x 5 @ 12kg

15 minutes (EDT)
DB Incline Press @ 70# (#1 incline)
- 8 sets of 5
2" DB Row @ 100#
- 8 sets fo 5

Oct. 19 - Tuesday

9am

Dynamic Warm-up

Front Squat
8 x 50kg
5 x 80kg
5 x 5 @ 110kg

Assisted GH Raise
- 3 x 7

15 minutes (EDT)
Step back Lunge @ 115#
- 6 sets of 5 (r/l)
RDL @ 90kg
- 6 sets of 5 - 4" box

Oct. 18 - Monday

10:30 am

Jump Rope - 3 minutes

3 Cleans + 3 Jerks
- 50kg, 70, 90 x 4 sets

Press
8 x 40 kg
5 x 5 @ 60kg

Bent Over Row
8 x 80kg
5 x 5 @ 110kg

15 minutes (EDT)
Z Press @ 95#
- 8 sets of 5
Pullup
- 8 sets of 5

6:45 pm

Double KB Clean + Jerk @ 24kg
- 15 sets of 6 on the minute (12 reps last minute) - 96 reps total

Oct. 15 - Friday

Jump Rope - 3 minutes

Jerk Behind Neck
4 x 50kg
4 x 60
4 x 70
4 x 70

Dips
5 x 5 @ 16kg

Pullups
5 x 5 @ bw

Bench Press
3 x 10 @ 135#

Oct. 14 - Thursday

Dynamic Warm-up

Front Squat
5 x 5 @ 70kg

Lunge (r/l)
3 x 10 @ 20kg

RDL
3 x 10 @ 60kg

KB Snatch, switch arms every minute
10 minutes @ 24kg - 15 rpm

Oct. 12 - Tuesday

Standing Press
5 x 5 @ 45kg

Bent Over Row
5 x 5 @ 80kg

DB Curl + Press
3 x 10 @ 35#

3-way shoulder raise (rear, side, front delt, no rest between)
2 x 10 @ 10#

Oct. 11 - Monday

De-Load Week

Dynamic Warm-up

DO Axle Deadlift
5 x 55kg
5 x 95kg
5 x 5 @ 145kg

Back Squat
3 x 10 @ 135#

TrapBar Shrugs
3 x 10 @ 320#

Oct. 7 - Thursday

10am

Dynamic WU

Axle Clean + Jerk
4 x 45kg
4 x 55
4 x 75
3 sets of 4 @ 85kg

Ring Muscle-Up x 1, 2, 3, 1, 2, 1

Dips
8 x 16kg, 24, 32
5 x 5 @ 40kg

TrapBar Row
8 x 160#, 204#
5 x 5 @ 248#

2pm

Trap Shrugs - 18" pick
10 x 360#
10 x 470#
3 x 8 @ 560#

15 minutes (EDT)
Bench Press @ 185#
- 7 sets of 5
Pullups
- 7 sets of 5

Oct. 5 - Tuesday

Agility Ladder

Snatch
3 x 40kg
3 x 50kg x 5 sets - working on driving through my heels longer

Front Squat
5 x 60kg
5 x 80
5 x 100
5 x 120
5 x 120
4+1 @ 120
3+2 @ 120
3+2 @ 120

15 minutes (EDT) - sets were done - 1, 2, 3, 4, 5, 1, 2, 3.....
SS Good Morning @ 210#
- 25 total reps
Pistol @ 6" box
- 25 total reps

Sept. 30 - Thursday

Dynamic WU
Jump Rope - 2 minutes

Power Clean
5 x 60kg
5 x 80kg
3 x 5 @ 100kg

Front Squat
5 x 60kg
5 x 80kg
5 x 5 @ 110kg

15 minutes EDT
Lunge (r/l) @ 40kg
- 9 sets of 5 reps
SS Good Morning @ 160kg
- 8 sets of 5 reps

Seated Calf Raise
12 x 70#
10 x 115#
3 x 8 @ 140#

1-arm Swing @ 24kg
- 3 x 15/15 - hardstyle
- 1 x 30/30 - GS

Sept. 28 - Tuesday

10:30am

KB swings, cleans, snatches, jerks to warm-up

1 Clean + 4 Push Jerk and 4 Behind-Neck Push Jerks
- 40kg, 50kg, 70kg, 80kg

1 Clean + 4 Push Jerks
- 90kg, 100kg

1-arm DB Clean + Jerk - 2.5" handle
- 70# x 5
- 100# x 2
- 120# x 1

Standing Press
- 3 x 5 @ 60kg
- 3 x 5 @ 40kg - dropped weight due to pain in left shoulder

Bent Over Row
- 5 x 5 @ 120kg

RT Handle
10 x 135#
5 x 5 @ 180#

Grippers
#1 - 5 sets of 10

6pm

15 Minutes EDT
1-arm DB Press @ 55#
- 8 sets of 5 (r/l)
1-arm KB Row @ 32kg
- 8 sets of 5 (r/l)

10 Minutes EDT
Skull Crushers/Close Grip Bench @ 75#
- 7 sets of 5
Axle Curls @ 83#
- 7 sets of 5

Sept. 24 - Friday

Dynamic WU

Log Clean + Jerk from hang position
5 x 110#
5 x 143
5 x 160
5 x 182
5 x 182

Ring Muscle-Up
5 singles

Dips
8 x bw
5 x 24kg
5 x 32kg
5 x 5 @ 40kg

Rope Climb - 20ft from seated position x 1

Pullup
5 x 5 @ bw

Bench Press
10 x 135#
10 x 185 - 3 sets

This is the first time since 2000 that I have benched and my shoulders don't hurt. I am finally starting to figure this lift out so I don't hurt myself.

Upright Row
10 x 20kg
3 x 10 @ 30kg

Sept. 22 - Wednesday

11am

Agility Ladder WU

Front Squat
5 x 60kg
5 x 80kg
5 x 5 @ 100kg

Leverage Squat
10 x 200# + #4 bands
10 x 290 + #4 bands
2 x 10 @ 380# + #4 bands

Yoke Walk
- 307# for 1/4 mile - 5 put downs - not sure on time ~8-12 minutes

3:30pm

Safety Squat Good Morning
10 x 70, 120#
3 x 10 @ 160#

Ab Wheel
4 x 10

Sept. 20 - Monday

Jump Rope - 3 minutes

OH Press
5 x 95#
5 x 135
3 x 5 @ 165#
2 x 5 @ 155#

165# was too heavy and they were starting to become push presses, so I dropped down to keep them strict.

Bent Over Row
5 x 185#
5 x 225
5 x 5 @ 255#

2.5" DB 1-arm Clean + Jerk
5 x 70#
1 x 120# - finding a good jerk position was challenging
5 x 100#
3 x 110#

Seated DB Press
3 x 10 @ 40#

DB Row
3 x 10 @ 120#

Lat. Raise
3 x 10 @ 15#

Double KB Clean + Jerk @ 24kg
- 10 sets of 5 on the minute
- this was easy

My strict pressing sucks. Jerks feel good but do nothing for shoulder strength in the bottom pressing motion. I will work on this and keep my jerk ability.

Sept. 18 - Saturday

Chopped wood to warm-up

Axle DL
3" axle
5 x 135#
5 x 225
1 x 275

2" axle - stop and go each rep
5 x 5 @ 125kg

The wood chopping fried my hands for the DLs. I need to do more of that.

Lunge (r/l)
3 x 10 @ 40kg

Shrugs - wraps
3 x 10 @ 405#

300# tire flip
- 1/4 mile - 23 minutes

Weights will increase again on Monday

Sept. 16 - Thursday

Dynamic WU
Jump Rope - 2 minutes

Dips
8 x bw
5 x 5 @ 20kg

Ring Pullups
5 x 5 @ bw

DB Incline Bench - incline @ 30 degrees
10 x 50#
3 x 10 @ 60#

Ring Row
3 x 10

Hammer Curls
3 x 10 @ 25#

Skull Crusher/Close Grip combo
3 x 10 @ 65#

So far the more bodybuilding movements I complete the better my shoulder is feeling. I will be geting back into GS lifting next week, but the isolation movements will be included at the end of my workouts at least once a week.

Sept. 14 - Tuesday

Dynamic WU

Front Squat
5 x 50kg
5 x 5 @ 70kg

Exercise Ball Leg Curls
- 3 x 15

Seated Calf Raise
- 3 x 15 @ 90#

Sept. 12. - Sunday

This is a recovery week from the heavy lifting. You will also see me performing more bodybuilding movements. I have been experiencing some injuries to areas of my body and I feel some bodybuilding movements can help to rehab and strengthen these now weak areas.

Standing Press
5 x 95#
5 x 115
- 5 x 5 @ 135#

Bent Over Row
5 x 135#
5 x 185
- 5 x 5 @ 225#

Leverage Press
10 x 100#
- 3 x 10 @ 100# + #3 bands

Fat Gripz DB Row
10 x 60#
10 x 80
10 x 90
10 x 100#

Lateral Raise
4 x 10 @ 15#

Preacher Curl
3 x 10 @ 75#

Rope Pushdowns
3 x 10 @ 90#

Farmers Walk
107# per hand - 1/4 mile - 4 drops

Hanging Knee Raise
3 x 10

Sept. 8 - Wednesday

Dynamic Warm-up

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

Leverage Squat
10 @ 90#
10 @ 90# + #4 bands
10 @ 180# + #4 bands
10 @ 270# + #4 bands
10 @ 360# + #4 bands x 3 sets

Standing Calf Raise
12 @ 135#
12 @ 135# + #4 bands
12 @ 180# + #4 bands x 2 sets

Seated Calf Raise
10 @ 115#
10 @ 170# x 2 sets

Snatch @ 24kg
- 50 / 50

Single Leg DL
- 3 x 10 (r/l) @ 24kg

Sept. 7 - Tuesday

Dynamic WU

Circuit Training
4 Rounds
300# Tire Flip x 5
Double Clean + Jerk @ 28kg x 10
Pushup x 15
Farmers Walk @ 28kg - 80 yard
300 yard jog


Later in the day

Dips
- BW - 3 sets of 8
- 24kg - 5 sets of 8
- BW - 2 sets of 8

Sept. 2 - Thursday

Dynamic WU
Arm Bar @ 20kg
Windmill @ 12kg

Trained with a couple of clients today. Hamstring felt good but I didn't push it too hard with the sprints or go too heavy on the sled. The final Yoke walk was to put the toys away and I didn't want to make more than one trip.

Prowler+90# Half-Sprints
- 6 x 35 yds.

Medley - 25 yds. each leg
- Push Prowler+230#
- Yoke Walk @ 295#
- 100# sandbag carry
- Backwards drag prowler+230#

Prowler Walk - down and back 25 yds. Weight increased each trip
- 90#, 180, 250, 300

Yoke Walk @ 305#
- 100 yds.

Aug. 31 - Tuesday

Dynamic WU

Arm Bar @ 16kg
Windmill @ 12kg

LongCycle @ 24kg
- 5 minutes @ 6, 6, 6, 6, 8
- I'm working on not using my side resting rack position, my improved flexibility has helped tremendously but I still have work to do.

OH Press
5 x 20kg
5 x 40
5 x 5 @ 60kg

Pullups - slow and strict, pause at top
- 5 x 5 - various grip

Dips - 4 x 8

Bent Over Row
- 4 x 8 @ 90kg

Conditioning Circuit
Tabata - 8 sets each - 1 minute rest between
Battling Ropes
Box Stride Jumps @ 14"
Pushups
Band Crunch @ #3
2-arm Swing @ 20kg

Monday - Aug. 30

Dynamic WU

LongCycle @ 24kg
- 3 minutes @ 10, 10, 12

Front Squat
5 x 30kg
5 x 50
5 x 70
5 x 5 @ 100kg

Single Leg Deadlift
- 3 x 12 @ 16kg (r/l)

100# sandbag walk - 1/4 mile

Thursday - Aug. 26

I tweaked my hamstring flipping a 450kg tire in South Africa. I'll be doing some rehab work and a cycle of front squats instead of back squats and much less deadlifting to allow it to heal properly.

Front Squat
5 x 30kg
5 x 50kg
5 x 70kg
5 x 5 @ 90kg

Aug. !3 - Friday

11 - 11:45am

Dynamic WU
Agility Ladder
Hurdle Jumps @ 18" x 6
- 3 sets of 6
Band resisted Side Shuffle
- 3 x 5 (r/l)
6" Hurdle jumps to sprint

12:45 - 1:10pm
Squat
8 x 135#
6 x 225
5 x 315
5 x 315
5 x 315

Aug. 11 - Wednesday

3:45pm

LongCycle @ 24kg
- 5 minutes @ 8, 8, 8, 8, 10

6:45pm

15 minutes (EDT)
Dips @ 32kg
- 7 sets of 5 reps
Pullups @ 12kg
- 7 sets of 5 reps

Aug. 9 - Monday

Deadlift
5 x 135#
5 x 225
5 x 315
5 x 405
5 x 495
3 x 545 - belt
3 x 545 - belt
5 x 545 - belt

Barbell Clean + Squat
3 x 50kg
3 x 70
3 x 80kg on the 1:20 - 8 sets (these kicked my butt)

Shrugs - straps
8 x 315#
8 x 405
8 x 495
8 x 585
5 x 675

Rack Pull - 1" above knees
765# - tried to shrug x3 but it really didn't go much
855#
945#
1000# - just hooved it, couldn't lock it out

Aug. 4 - Wednesday

Noon

LongCycle @ 32kg
- 3 minutes @ 6, 6, 7 - 19 total

15 minutes (EDT)
OH Press @ 60kg
- 8 sets of 5 reps
Bent Over Row @ 120kg
- 8 sets of 5 reps

Aug 3 - Tuesday

Conditioning Day

Agility Ladder

15 minute circuit - 8 reps each, 5 total rounds completed
Box Stride Jumps @ 16" (r/l)
Ab Wheel
Ring Row
Ring Pushups
1-arm Swing @ 32kg

Aug. 2 - Monday

3:15pm

Double Cleans @ 32kg
- 5 minutes @ 8 rpm

1-arm Clean @ 40kg
- 4 minutes @ 12 rpm (single arm switch)

6:45pm

Squat - 16" box
135# x 8
225 x 8
315 x 5
365 x 5
405 x 2, 2

July 29 - Thursday

8:30am

LongCycle @ 24kg
- 10 minutes @ 6 rpm

11am

15 minutes (EDT)
OH Press @ 65kg
- 6 sets of 5
Bent Over Row @ 130kg
- 6 sets of 5

6pm

Pullups w/ bands
#2 band x 5, 5, 5, 5
#3 band x 5


Dips
8 x bw
5 x 24kg
5 x 32kg
5 x 48kg
3 x 60kg
3 x 68kg
fail x 76kg

Incline Bench @ #2
8 x 60#
8 x 80
6 x 100

July 26 - Monday

LongCycle @ 32kg
- 3 minutes @ 8 rpm

Lunch

Evening work

Dynamic Squat @ 225# + #5 bands, 16" box
- 12 x 2 on the 1:00

Dynamic Deadlift + #5 bands (pins for bands at 1, 19, 24)
- 1 x 135#, 225, 315, 365, 375, 385
- this deadlift set-up was different than I've used before and those bands really put the tension on at the top.

July 21 - Wednesday

Long Cycle @ 32kg
- 10 minutes @ 2 rpm (focusing on my rack position)

15 minutes (EDT)
Standing Press @ 60kg
- 8 sets of 5
Bent Over Row @ 120kg
- 8 sets of 5

15 minutes (EDT)
Dips + 24kg
- 7 sets of 5
Pullups + 12kg
- 7 sets of 5

July 19 - Monday

Squat
5 x 135#
5 x 225
5 x 275
5 x 315
5 x 335 - belt
5 x 355 - belt
5 x 365 - belt
20 x 225 - no belt

Afternoon accessory lifts done at random in between clients

Bulgarian Split Squat (r/l)
8 x 45#
8 x 135
8 x 155
8 x 155

GH Raise
3 x 8
Band Knee Drives @ #4 band
- 3 x 10 (r/l)
- works the hip flexors

SS Good Morning
10 x 70#
10 x 140
10 x 190
10 x 190
Seated Calf Raise
10 x 55#
10 x 110
10 x 155
10 x 155

Seated Box Jumps - from 16" box
36" x 6
42" x 6
42" x 6

July 16 - Friday

Double Clean + Jerk @ 32kg
- 15 sets of 5 on the minute

1-arm LC at various points of the day
40kg x 6, 8
32kg x 10
48kg x 6
60kg x 3

July 15 - Thursday

Again interspersed throughout the afternoon.

Pullups - 5, 8, 1, 5 @ 12kg, 8, 3 @ 32kg, 5

Dips - 8, 8 @ 24kg, 8 @ 32kg, 8 @ 32kg, 3 @ 64kg, 8 @ 32kg, 15

Muscle-ups x 2

July 13 - Tuesday

Today's workout was well spread out. I did one set every so often as time permitted between and during clients sessions.

Deadlift
5 x 135#
5 x 245
5 x 335
5 x 425
5 x 475
5 x 515
5 x 515
5 x 515
5 x 515
1 x 515 - hands were raw
5 x 515 - straps

Shrugs from just above knees
10 x 225#
8 x 315
8 x 515
5 x 605
5 x 695

It looks like this is going to be how my training will be on most days. I should have a day or 2 for standard training and I will be mixing in the much needed GS sets as time permits. Who knows, maybe this is a change for the better. If strength is gained, it is well worth it.

July 12 - Monday

Rack Hold @ 20kg
- 2o minutes - cleaned to new rack position each minute

July 11 - Saturday

Double C+J @ 34kg
- 10 sets of 5 on the minute - 8 reps last minute

Training is being more sporadic because of work and other commitments.

July 9 - Friday

Snatch
4 x 30kg
3 x 50
3 x 60
2 x 70
2 x 80kg - 4 sets

Dynamic Squat @ 225# + #4 bands
- 12 x 2 on 1:15 - 14" box

Trap DL
- 3 x 10 @ 142kg

July 8 - Thursday

LongCycle @ 32kg
- 4 minutes @ 22 total

Monday - July 5

LC
34kg x 7
32kg x 14
28kg x 22, 24 - 1 minute rest between
24kg x 46

Tuesday - June 29

1-arm Long Cycle @ 28kg, switch every minute
- 20 minutes @ 10 rpm

Dips x 20, 20, 20

Pullups x 8, 8, 8

Mostly a recovery day. Summer Strong 3 down at Sorinex this past weekend kicked my ass.

Thursday - June 24

LongCycle
32kg x 9 - breathing
28kg x 18 - breathing
24kg x 26, 28 - 1 minute rest between
20kg x 54

Tuesday - June 22

Hang Snatch
5 x 40 kg
4 x 50
3 x 60
2 x 70
2 x 80

LongCycle
- 32kg x 7 , 14 ~ breathing concentration ( 8 breathes in rack, 4 breathes overhead)
- 28kg x 22, 24 ~ speed
- 24kg x 46 ~ steady state

Jerk @ 24kg
- 30 reps in 1:05

Glove Snatch
- 16kg - 100/100

Massilion Jackson Highlander Events video

My events from this past weekend

June 15 - Tuesday

Trained grip with Craig Call and his roommate Chase at noon and then squatted later in the day.

Axle Snatch
3 x 45kg - 2 sets
3 x 55kg
3 x 65kg
3 x 75
2 x 80

Axle Clean
3 x 80kg
3 x 95kg
3 x 105kg
1 x 115 - missed the rack
1 x 115kg

pinched my 110 hex for the first time ever in with other Blob lifts which was nice...:)

Safety Bar Squat
8 x 160#
5 x 250
5 x 300
5 x 340 - 3 sets - belt

Pistol - 11" box
5 x bw
5 x 24kg - 3 sets

June 10 - Thursday

Axle Split Clean and 5 Jerks Thumbless
- 45kg
- 55kg
- 75kg
- 85kg
- 95kg
- 105kg

Seated DB Shoulder Press
- 8 x 50#
- 8 x 60#
- 5 x 70# - 3 sets

Bent Over Row
8 x 70kg
8 x 110kg
8 x 130kg - reverse grip

Dips
8 x bw
8 x 24kg
8 x 32kg - 2 sets

Pullups
- 4 x 8 @ bw

Landmine
- 4 x 12 @ 25#

A very lack of motivation day and this training session took about 2 1/2 hours. Lots of rest between sets.

June 8 - Tuesday

Braemar
- 16# shot x 8
- 21# stone x 6

28# weight-for-distance x 6
42# weight-for-distance x 4

56# weight-over-bar x 5 (r/l)

Axle Clean
- 5 x 55kg
- 5 x 75
- 5 x 95
- 5 x 100

Squat
- 5 x 225#
- 5 x 275
- 5 x 315
- 5 x 365 x 3 sets

June 6, Saturday

Dynamic Deadlift
- 135# x 5 +#2 band
- 225 x 3 + #2 band
- 315 x 2 + #2 band
- 315# x 2 + #2 and #1 bands x 10 sets on the 1:15

Today's workout was done as a break between putting in new gym floor and moving equipment.

June 3 - Thursday

Axle Hang Snatch
5 x 35kg
5 x 45
5 x 55
5 x 65
5 x 65

Audrey LongCycle program
28kg x 7 - breathing
28kg x 14 - breathing
24kg x 22 - speed
24kg x 24 - speed
20kg x 46 - steady

Seated EZ bar press - jerk assistance
1 minute @ 75# - 20 reps
1 minute @ 75# - 20 reps

Rack Hold @ 36kg - 1 minute

Glove Snatch @ 16kg, single arm switch
- 8 minutes @ 20 rpm

2" Battling Rope
- 20 sec. On / 10 sec. Off x 8 sets

June 1 - Tuesday

Squat
5 x 225#
3 x 275
3 x 315
3 x 325 + 1 pair chain
3 x 325 + 2 pair chain
3 x 325 + 3 pair chain
3 x 325 + 4 pair chain
3 x 325 + 5 pair chain
3 x 325 + 6 pair chain
3 x 325 + 7 pair chain - belt

chains weigh 17# each (34# / pair)

Lunge (r/l)
8 x 135#
8 x 185
8 x 225

236# Keg Carry
- Bear hug - 2 x 40 yds.

Tire Flips
- 600# - 3 x 5
- 900# - 2 x 3

Craig Call was in for training today. So lots of Blob lifts, grippers and some hubbing was done in between.

May 29 - Saturday

8# standing putt - Braemar technique x 10
28# weight for distance
- 1st spin throw x 5
-2 spins throw x 4

Axle Clean + Jerk
5 x 45kg
5 x 65
5 x 85
5 x 90

Dynamic Deadlift - #3 bands doubled over
3 x 225#
3 x 315
3 x 365
3 x 405
3 x 455 - belt
2 x 475 - belt
failed x 475

Shrugs
8 x 200kg
8 x 250
8 x 280
5 x 300

Farmers Walk @ 32kg each hand
- 1/4 mile in 5:40 - 1 put down

Ab Work

My next competition is the Jackson Highlander on June 19 and then a grip-comp the following weekend at Summer Strong 3 at the Sorinex compound. After that, you will see more and more GS lifting.

May 11 - Tuesday

Plate and other weight juggling

Double Clean + Jerk @ 32kg
- 4 reps on the minute x 10 sets

May 8 - Saturday

Squat
5 x 135#
5 x 225
5 x 270
5 x 310
13 x 350 - belt



Yoke Walk - 30 ft.
- 3 x 687#



Lunge (r/l)
8 x 70kg
8 x 90
8 x 90

Swing @ 32kg (r/l)
- 30/30

May 6 - Thursday

2-arm LC @ 24kg
- 10 sets of 20 reps
- variable rest between sets as needed
- did not use a clock, paced as needed

May 4 - Tuesday

2-arm LC @ 24kg
- 5 minutes @ 8 rpm

Dips
5 x 24kg
5 x 32kg
5 x 46kg
5 x 52kg
6 x 60kg

Pullups
5 x bw
5 x 12kg
5 x 20kg
5 x 23kg
5 x 26kg

Shrugs
8 x 120kg
8 x 200
8 x 250 - wraps
8 x 250 - wraps

Apr. 29 - Thursday

De-Load Week

Squat
5 x 135#
5 x 145
5 x 165
5 x 205
5 x 245

Deadlift
5 x 135
5 x 225
5 x 235
5 x 295
5 x 350

Apr. 27 - Tuesday

De-Load Week

Battling Ropes Warm-up
- tabata - 20sec./10sec. (On/Off) x 8 sets

Dips
5 x 16kg
5 x 20kg
5 x 27kg
5 x 34kg
5 x 40kg

Pullups
5 x BW
5 x 8kg
5 x 12kg
5 x 14kg
5 x 17kg

DB Incline Press @ #3
8 x 60/70/80#

DB Row
8 x 60/70/80#

Apr. 25 - Sunday

Log Clean + Press from floor
5 x 110#
5 x 132
5 x 160
5 x 182
6 x 204 - 60 sec. time limit

Heavy For Height
- 28# x 3 (r/l)
- 56# x 4 (r/l)

Arm-Over-Arm Pull - standing - 1 1/4" rope x 30ft.
- 90# + Prowler on rubber floor x 3 times
- 140# + prowler on rubber floor x 3 times - 2 sets

Carry + Drag
- 200# sandbag 50 ft. - run back - 236# keg 50 ft. - run back - Prowler on rubber drag @ 230#
- 200# sandbag 50 ft. - run back - 236# keg 50 ft. - run back - Prowler on rubber drag @ 320#

A thunder storm came through and so was unable to train the 'open stone' and 'caber' events today. Everything else was to replicate the best I could for next weekends Western New York Highlander on May 2.

Apr. 23 - Friday

Squat
5 x 135#
5 x 225
3 x 285
3 x 325
5 x 365

Lunges (r/l)
6 x 135#
6 x 185
6 x 225
2 x 245 - knee didn't feel right so I didn't push it

Lockout Hold
405# x 15 sec.
495 x 15 sec.
585 x 15 sec.
675 x 15 sec.

Dynamic DL @ 275# + #1 bands doubled over
- 8 x 2 on the 1:30

Seated Calf
- 4 x 8 @ 125#

Apr. 20 - Tuesday

KB and plate juggling

Double C+J @ 32kg
- 4 reps per set on the minute x 10 sets

Press
5 x 40kg
5 x 50
3 x 63
3 x 72
3 x 81

Bent Over Row - right biceps did not feel right today, played it safe and stayed lighter
5 x 135#
5 x 225
3 x 285
3 x 285
5 x 285

Just drained from the start today. The weights didn't feel heavy, just zero motivation to lift them. Got the minimum in. Coaching a game tonight.

Apr. 15 - Thursday

Deadlift
5 x 225 #
5 x 315
3 x 410
3 x 465 - wraps
5 x 525 - wraps

Safety Bar Squat w/ chains
- bar weight 250#
- added one set of chains for each set of 2 reps for 7 sets
- 2 sets at final weight (490# at top), 8 sets of 2 total sets/reps

Shrugs
8 x 225 #
8 x 335
8 x 445 - wraps
8 x 533 - wraps
8 x 577 - wraps

I used wraps for many of my sets today. My fingers are sore from the kettlebell and plate juggling I have been doing and wanted to give them a rest.

Apr. 13 - Tuesday

KB juggling @ 28kg

2-arm LC @ 32kg
- 3 minutes @ 8 rpm

Dips
5 x 24kg
5 x 32
3 x 47
3 x 54
6 x 61kg

Pullups
5 x 8kg
5 x 12kg
3 x 20kg
3 x 23kg
5 x 26kg

Incline DB Press @ #2
8 x 90#
8 x 110#
6 x 110#

2" DB Row (r/l)
8 x 55#
8 x 105#
8 x 155#
8 x 205# - wraps
6 x 205# - wraps

Apr. 8 - Thursday

KB Snatch @ 32kg, single arm switch
- 4 minutes @ 18 rpm

Squat
5 x 135#
5 x 225
5 x 265
5 x 305
8 x 345

Lunge (r/l)
8 x 135#
8 x 185
8 x 225
8 x 225

GH Raise
- 3 x 10

Apr. 6 - Tuesday

KB Double Clean + Jerk
- 10 sets of 5 on the minute @ 32kg

Standing Press
5 x 40 kg
5 x 50
5 x 59
5 x 68
6 x 77

Bent Over Row
5 x 135 #
5 x 165
5 x 185
5 x 215
5 x 240
12 x 275

KB Press
8 x 32 kg
8 x 40
8 x 44
6 x 48

2" Rope Climb from seated position, no feet
- 20' x 3

Sunday - Apr. 4

Highland events:
Open Stone
28# for distance
56# weight over bar
caber

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

Dynamic Squat - Safety squat bar
- 225# + #4 bands @ 14" box
- 8 sets of 2 on the minute

Deadlift
5 x 135#
5 x 225
5 x 315
5 x 380
5 x 440
4 x 500 - belt

Apr. 1 - Thursday

KB Juggling @ 24kg
Plate Juggling @ 45#

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

Dips
5 x 24 kg
5 x 32
5 x 44
5 x 50
8 x 57

Pullups
5 x 8 kg
5 x 12
5 x 18
5 x 22
6 x 24

DB Incline Press @ #2
- 4 x 8 @ 80#

Fat Gripz DB Row
- 4 x 8 (r/l) @ 80#

Shrugs
8 x 60kg
8 x 110
8 x 160
8 x 200 - wraps
8 x 220 - wraps

2-arm Clean @ 24kg
- 5 minutes @ 12 rpm

Mar. 30 - Tuesday

KB Juggling @ 24kg

Snatch @ 32kg, single arm switch
- 4 minutes @ 15 rpm

Squat
5 x 135#
5 x 225
5 x 265
5 x 305
6 x 345

Dynamic Deadlift
- 315# + #1 bands
- 8 sets of 2 on the 1:30

Front Squat w/ chains
8 x 135# + 1 pair
8 x 135# + 2 pair
8 x 135# + 3 pair
8 x 135# + 4 pair

Seated Calf Raise
8 x 125#
8 x 160
8 x 160

KB Snatch @ 24kg, single arm switch
- 6 minutes @ 15 rpm

Mar. 28 - Sunday

KB Juggling @ 24kg

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

Standing Press
5 x 40 kg
5 x 50
5 x 59
5 x 68
4 x 77

Bent Over Row
5 x 135 #
5 x 165
5 x 185
5 x 215
12 x 240

Barbell Farmers Walks - 25ft.
135#
225#
275# - 15ft.
315# - failed

Cheated Upright Row - a little swing but not a full explosive high pull
8 x 40 kg
8 x 60
8 x 65
8 x 70

1-arm KB Press
8 x 24 kg
8 x 32
8 x 40
7 x 44

2-arm LC @ 24kg
- 5 minutes @ 8 rpm

Formulator
- 3 x 10 @ 25# wrist flexion
- 3 x 10 @ 10# wrist extension

Ab Wheel
- 3 x 10

Mar. 25 - Thursday

KB Juggling @ 24kg

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

Dynamic Safety bar Squat @ 225# + #4 band
- 8 sets of 2 on the minute - 14" box

Deadlift
5 x 225#
5 x 315
5 x 380
5 x 440
5 x 500

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

Mar. 24 - Tuesday

KB Juggling at 24kg

2-arm Clean @ 32kg
- 3 minutes @ 10 rpm

Dips
5 x 24kg
5 x 32kg
5 x 44kg
5 x 50kg
4 x 57kg

Pullups
5 x 8kg
5 x 12kg
5 x 18kg
5 x 22kg
4 x 24kg

DB Incline Press @ #2 incline
- 4 x 8 @ 80#
DB Row - Fat Gripz
- 4 x 8 @ 80#

Break for clients - 1 hour

Shrugs
8 x 135#
8 x 225
8 x 315
8 x 405
8 x 455

Break for clients - 45 minutes

2-arm Clean @ 24kg
- 5 minutes @ 10 rpm

I am finally back at it. Spent sometime after the Arnold muddling around. Now it's time to get back to being strong. 5/3/1 template again, which kettlebell sport to begin and finish each day. I will train every other day for the most part. Instead of bench press I will perform dips, hence todays workout. Thursday will be Deadlift.

Mar. 18 - Thursday

Squat
- 5 x 5 @ 315 #

Mar. 15 - Monday

Clean+Jerk / Hang Clean+Jerk
2 x 50 kg
2 x 60
2 x 70
2 x 80
2 x 90
2 x 100 x 3 sets

Dips
5 x 32 kg
5 x 40
4 x 48kg x 3 sets

Pullup
5 x bodyweight
5 x 12 kg
5 x 16
5 x 20kg x 2 sets

2" DB Clean + Jerk (r/l)
3 x 100#
2 x 120# x 4 sets

Mar. 13 - Saturday

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

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

Deadlift - conventional/double overhand on all sets and reps
5 x 135 #
5 x 225
5 x 315
5 x 405
5 x 455
5 x 495
5 x 495

Front Squat
8 x 60 kg
8 x 80
8 x 100
8 x 110

Seated Calf Raise
- 3 x 15 @ 80#

IronBoots Leg Curls
- 2 x 8 (r/l) @ 20#

I am finding that my CNS is still drained from the Arnold and quick/explosive lifts are difficult both physically and mentally. I think you will see me train medium to high reps with moderate weights and fewer explosive lifts over the next week or 2.

Mar. 11 - Thursday

Snatch/Hang Snatch
3 x 30kg
3 x 40kg
2 x 50
2 x 55
2 x 60 x 3 sets

30 minute break for a client.

Double Clean + Jerk @ 32kg
- 10 sets of 4 on the minute

Rack Hold @ 32kg - 5 minutes

Bent Over Row
8 x 50 kg
8 x 70
8 x 90
8 x 110kg x 4 sets

Dips
8 x bodyweight
8 x 24 kg
8 x 32
8 x 40kg x 4 sets

Mar. 9 - Tuesday

1-arm LC @ 24kg, switch every minute
- 20 minutes @ 12 rpm

Just needed to break a sweat and do something. The emotional high of this weekend has still got me drained. Also, catching up on emails and everything else is crazy.

Mar. 2 - Tuesday

Squat
5 x 135 #
5 x 225
5 x 275
5 x 315
5 x 365

Feb. 27 - Saturday

1-arm Jerk @ 44kg, single arm switch
- 4 minutes @ 12 rpm

1-arm Clean @ 44kg, single arm switch
- 4 minutes @ 12 rpm

Feb. 25 - Thursday

Squat - 16" box
5 x 225 lbs.
5 x 315
5 x 365
5 x 385
5 x 405
2 x 425
1 x 455



Lunge (r/l)
8 x 135 lbs.
8 x 185
8 x 225

Seated Calf Raise
15 x 80 lbs.
3 x 10 @ 125

A 16" box puts me right at parallel. I was feeling stronger than anticipated and so went for the reps with 425 and then 455. A little lifting and lots of resting for next weekend at the Arnold.

Feb. 23 - Tuesday

Axle Clean + Jerk
5 x 55 kg
5 x 75
3 x 95
2 x 105
1 x 115

Dips
5 x 24 kg
5 x 32 kg
5 x 48 kg
5 x 60 kg
5 x 68 kg

Pullups - 2"
5 x bw
5 x 12 kg
5 x 16 kg
5 x 20 kg
5 x 24 kg

Wrist Roller - 2"
- 25# x 2

Feb. 21 - Sunday

Dynamic Deadlift
5 x 135# + #1 band
3 x 225
3 x 315
3 x 405

Anvil Walk @ 173#
- 8 ft. (r/l)

Inch DB walks - 2.5" handles
- 185# - 16 ft.
- 175# - 25 ft.

Axle Deadlift
5 x 115 kg
3 x 145 kg



Not much volume, but my body is fried.

Feb. 18 - Thursday

Warm-Up
- Agility Ladder
- Depth Jumps @ 18" - 2 x 5

Double Clean + Jerk @ 32kg, set bells down each set
- 10 sets of 6 on the minute

Back Squat
5 x 135#
5 x 225
5 x 315
5 x 345
5 x 345 - belt
5 x 345 - belt

Here are some video clips of my sets. Please give your feedback on my form.

Feb. 16 - Tuesday

2-arm LC @ 24kg
- 4 minutes @ 10 rpm

Barbell High Pull w/ wrist straps
6 x 110kg
6 x 120kg
6 x 130
6 x 140

Incline DB Bench Press @ #3
8 x 80#
8 x 90
8 x 100
8 x 100

15 minutes (EDT)
Pullups - 2" bar
- 7 sets of 5
Dips + 32kg
- 7 sets of 5

I used wrist straps on the high pulls because my grip is still fried from the weekend comp.

Here are my Dino Gym Grip Comp lifts.

Feb. 10 - Wednesday

Back Squat
5 x 135#
5 x 225
5 x 275
5 x 315
5 x 365

Feb. 8 - Monday

2-arm LC @ 32kg
- 4 minutes @ 8, 8, 6, 7

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

Incline DB Bench Press
8 x 40 #
8 x 60
8 x 70
8 x 80
8 x 90
8 x 100

Feb. 7 - Sunday

Axle Deadlift
5 x65 kg
5 x 115
3 x 155
1 x 185
200 kg x 1, 1, knees
185 x 2

2" Vbar (r/l)
158# x 1
203 x 1
248 x 1

1-arm Thumbless deadlift - standard bar
1 x 135# (r/l)
1 x 225
1 x 275

Felt fatigued today after shovel snow all day yesterday. I worked up to my opener's on the 2" Vbar and 1-arm thumbless deadlift for next weekends Dino Gym comp. I'll train through wednesday this week.

Feb. 4 - Thursday

Barbell Snatch to hang snatch
40kg x 3
50kg x 2
60kg x 2
70kg x 2

1-arm Jerk @ 40kg, single arm switch
- 4 minutes @ 20/18(r) - 20/18(l) 38/38 totals

Safety Bar Squat + #4 bands (~90# each)
5 x 160#
2 x 250
2 x 270 - 8 sets

Hip Belt Squats
8 x 64kg
8 x 80kg
8 x 80kg
8 x 80kg

Axle Wrist Curls
3 x 5 @ 55kg

Anvil Walks (r/l) - 12 yds
126#
136#
146#
151#
126#

Feb. 2 - Tuesday

Over the next 4-5 weeks you will see me perform less kbell sport movements, although there will be some. I will be training heavily for the Arnold Classic Mighty Mitts event which consists of many thick bar lifts.

Axle Clean
6 x 65kg
6 x 85
6 x 95
6 x 105

15 minutes (EDT)
Dips + 24kg
11 sets of 5

Pullups on 2" bar
5 sets of 5
2 sets of 4
3 sets of 3
1 set of 2

5 minute rest

15 minutes (EDT)
2" DB Row @ 150#
5 sets of 4
1 set of 3

DB shoulder press @ 50#
6 sets of 5

The rows felt heavy after the sets of pullups. I have not trained in this fashion for a while so I wasn't expecting too much. It was a nice change from the constant kbell sport timed sets.

Jan. 31 - Sunday

Breathing Ladder, Snatch (r/l) @ 24kg
1-25 in 47:21

The breathing ladder was done 1 rep on each arm then 1 breath for rest, 2 reps each arm then 2 breaths rest, this continued to 25 reps each arm. The limiting factor was my hands and blister formation.

Deadlift w/ chains - double overhand, standard bar
352# x 5
442 x 5
442+1 chain each side x 1
442+2
442+3
442+4
468+4 - alternating grip

Chains used were 5/8" links in 5 ft. sections. All the chain was off the floor at the top. Last set was a total of 604# at the top.

Jan. 30 - Saturday

Toledo Kettlebell Competition

Long-cycle @ 28kg
- 9:45 - 70 reps total

I started at 8 rpm for the first 5 minutes and then slowed down to 6 rpm for the remaining 5 minutes. 8 rpm challenges the ability of my CNS to recover, where as at 6 rpm, I can pretty much go all day.

Jan. 26 - Tuesday

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

Jan. 24 - Sunday

Warm-up
- Barbell Snatch complex
4o kg x 1 full + 1 hang - 6 sets

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

Axle Hang Clean
5 x 45kg
5 x 65kg
5 x 70kg
5 x 75kg
5 x 80kg

Barbell Front Squat
5 x 70kg
5 x 90kg x 4 sets

Jan. 20 - Wednesday

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

Tired

Jan 18 - Monday

2-arm LC @ 28kg
- 3 minutes @ 10 rpm

Rack Hold @ 28kg
- 10 minutes

Dips
BW x 10
24kg x 8
32kg x 8
32kg x 8

2.5" wrist roller - unsupported
- 3 sets @ 20 lbs.

Weaver stick front - 8# sledgehammer
- 25" from head x 3 (r/l) x 2 sets

8# sledge to nose x 10
10# sledge to nose x 5

8# sledge - internal/external rotation
- 8 (r/l) x 2 sets

Jan. 16 - Saturday

Double Clean + Jerk @ 36 kg,
- 10 sets of 6 on the minute

2" Vbar for time - full deadlifts
- 158# x 15 sec. (r/l)
- 203 x 10 sec.
- 228 x 10 sec.
- 248 x 3 reps

Double Overhand Axle
5 x 65kg
5 x 105kg
5 x 147kg (65%)
5 x 170kg (75%)
3 x 193kg (85%)
Double Overhand power bar
5 x 198kg

2.5" DB Farmers walk
- 4 x 10 yds. @ 130#

Jan. 14 - Thursday

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

1-arm Jerk @ 44kg, single arm switch
- 4 minutes @ 15 rpm

1-arm Clean @ 44kg, single arm switch
- 4 minutes @ 15 rpm

Jan. 12 - Tuesday

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

Back Squat - power bar
5 x 135#
5 x 225
5 x 305
3 x 350
1 x 390
1 x 425 -belt
1 x 455 -belt - failed

Jan. 11 - Monday

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

2-arm Jerk @ 32kg
- 2 minutes @ 12 rpm, rest ~ 5 minutes
- 2 minutes @ 12 rpm

Jan. 8 - Friday

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

I was tired today from yesterdays 7 minute set. The 20 minutes was not hard, but was nice to break a good sweat and get weight overhead. I thought about going heavier but thought recovery for next weeks 8 minute sets was most important.

Grippers (r/l)
Trainer x 10
#1 x 10
#2 x 10, 10, 10

Formulator - 1st time using ever
5# x 10 (extend/flex)
10# x 10
15# x 8/10
20# x 0/10

90 hex block x 12 (r/l)

Jan. 7 - Thursday

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

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

Very happy with the 7 minute set today. I finally learned to relax when the bells swing through my legs. This helped to conserve vital energy and made the 8 rpm pace manageable for all 7 minutes.

1-arm Thumbless DL (r/l)
100kg x 1
120kg x 1
130kg x 1 just above knees
120kg x 2, 2

Jan. 5 - Tuesday

Barbell Clean + Jerk
60kg x 2
80 x 2, 2
100 x 2

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

Squat - safety squat bar
5 x 160#
5 x 230
3 x 295 (70%)
3 x 340 (80%)
3 x 375 (90%)

Swing
40kg - 30/30
44kg - 30/30
48kg - 30/30

Blob play
half of 90# hex hand-to-hand tosses

Jan. 4 - Monday

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

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

1/1 - Friday

Went tele-skiing this morning.

Double C+J @ 32kg, sets done on the minute, set the bells down for remainder of minute
- 10 sets of 5

Deadlift - standard bar double overhand
5 x 135#
5 x 225
5 x 315
5 x 355
5 x 405
5 x 465

Axle High Pull
5 x 55kg
5 x 85kg
5 x 105kg
5 x 105kg

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

Titan Telegraph Key - thumb on top
7.5# x 10 (r/l) - 3 sets

Pinkie Deadlift - alternating grip
50kg x 1 - 4 sets

The extra grip work is in prep for the USAWA Grip meet Feb. 13 at Al Myer's Dino Gym in Holland, Kansas and a possible bit to the Arnold Classic Mighty Mitts event the first weekend in March.

Dec. 31 - Thursday

2-arm Clean @ 28kg
- 6 minutes @ 12 rpm

Crossfit - Fight Gone Bad - 3 rounds (1 minute at each station / 1 minute rest between rounds)
Heavy Bag Burpee - 21, 15, 12 - 48 total
2-arm Swing @ 24kg - 29, 27, 29 -85 total
12# sledge chops - 21, 32, 35 - 88 total
Pushup - 27, 30, 32 - 89 total
Rower (cals) - 18, 17, 22 - 57 total