Dec. 31 - Friday

Axle Hang Clean
5 x 65kg
5 x 95kg - 4 sets

Axle High Pull
5 x 105kg
5 x 115
5 x 125kg

Dynamic Overhead Press
- 10 x 3 on 1:00
- 40kg + #2 bands

Bent Over Row
5 x 70kg
5 x 110
5 x 5 @ 140kg



Neutral Grip Pullups
2 x 12kg
2 x 24kg
2 x 32kg
2 x 40kg
2 x 48kg
1.5 x 60kg



Fat Gripz DB Clean + Push Jerk (r/l)
5 x 70#
5 x 90#
3 x 110#
3 x 120# - 2 sets

Dec. 29 - Wednesday

Snatch High Pull
- 5 sets of 3 @ 60kg + #1 bands (2 strands over bar each side)

Circa Max Squat - 40% bar weight then rest in bands
- 205# + #4 and #5 bands
- 6 sets of 2 on 1:00 - no belt

Dynamic Deadlift - 3" deficit
- 8 sets of 1 on 1:00 @ 315# + #1 band (4 strands over bar each side)

Double overhand shrug - standard bar
20 x 225#
10 x 315, 405
8 x 495
5 x 575#

Dec. 27 - Monday

Log Clean + Jerk
4 x 160#
4 x 180
3 x 210
1 x 230
failed twice at 240#, clean was good on both

Axle Clean + Jerk
5 x 55kg
3 x 95
1 x 105
1 x 115kg

Farmers Walk - 20yds with turn
107# per hand
197#
247
287#
197# for distance

Dynamic Bench @ 135# + #1 bands
- 10 sets of 3 on 1:00

15 minutes (EDT)
Dips + 32kg
- 8 sets of 5
Rolling Thunder Pullups
- 8 sets of 5

Incline at low setting DB Bench Press
2 x 20 @ 60#

An amateur heavyweight strongman competitor, Joe Costa, stopped by and fell in love with the gym. He was the driving force behind the log, axle and farmers work to start. Felt good to be back after a week of vacation with the family.

Dec. 16 - Thursday

Dynamic Warm-up

Front Squat
5 x 60kg
5 x 60kg + 60# chains
3 x 90kg + 60# chains
1 x 110kg + 60# chains
6 x 3 @ 120kg + 60# chain

Trap DL
10 x 160#
5 x 270
5 x 380
5 x 5 @ 501#

Trap Shrug - 14.5" pick height
8 x 320#
8 x 410
8 x 500
5 x 590

Stones to 51"
175# x 6
245# x 4

Dec. 14 - Tuesday

Jump Rope - 2 minutes

Axle Clean + Jerk
3 x 55kg
2 x 75
2 x 85
2 x 95
2 x 105

Press
5 x 40, 50, 55kg
5 x 5 @ 60kg

Bent Over Row
5 x 135, 225, 275#
5 x 5 @ 315#

Push Press
8 x 60, 70, 80kg
2 x 4 @ 90kg

Pullups
8 @ Rolling Thunder handles
8 @ 3" rack balls
3 x 8 @ 4" rack balls

Dec. 9 - Thursday

Jump Rope - 2 minutes
Agility Ladder

Clean + Jerk
2 x 4 @ 60kg
2 x 4 @ 70kg
2 x 4 @ 80kg

Dips
8 x bw
5 x 24kg
5 x 36kg
5 x 5 @ 48kg

Pullups
5 x bw
5 x 12kg
5 x 5 @ 20kg

Bench Press
10 x 95#
10 x 135#
3 x 10 @ 185#

DB Row
10 x 80#
10 x 100#
3 x 10 @ 120#

Energy was low today but the dips and pullups felt very good.

Dec. 7 - Tuesday

Jump Rope - 2 minutes

Front Squat
5 x 60kg
5 x 60kg + 60# chain
3 x 90kg + 60# chain
1 x 110kg + 60# chain
8 sets of 3 @ 115kg + 60# chain

Box Step-Up @ 19"
8 x 45#
8 x 95#
8 x 115#
8 x 135#
8 x 155#

GH Raise
- 4 x 5

Dec. 1 - Wednesday

Jump Rope - 2 minutes

Press
5 x 40kg
5 x 50
5 x 5 @ 60kg

Bent Over Row
5 x 135#
5 x 225
5 x 5 @ 275#

Kettlebell Double C+J @ 36kg
- 4 reps on 1:00 x 10 sets - 5 reps last set

Trap Shrugs
10 x 160#
10 x 270
10 x 358
10 x 446
10 x 512
10 x 556