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