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