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#