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