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