Thursday - April 28

Snatch High Pull
3 x 50, 70kg
4 x 3 @ 90kg

Squat
5 x 135, 225, 245#
5 x 286# (65%)
5 x 330# (75%)
5 x 374# (85%)
10 x 315#

Clean
4 x 135, 185, 185, 205#

Lunge (r/l)
8 x 45, 95, 135, 135#

2-arm Swing
12 x 105, 155, 195

1-arm DL (r/l) - plateau buster
5 x 105, 155, 195, 245, 285, 335#

Tuesday - April 26

Clean
5 x 50, 70, 90kg
3 x 100
2 x 100, 105kg x 2 sets - switched to my flat soled indoor soccer shoes. I have noticed I have better power production with them, as opposed to oly shoes. Not sure why, I believe it is my set-up position and the ability to get my hips in a good power position.

Press
5 x 45, 52, 59kg
5 x 68kg (75%)
5 x 77kg (85%)
12 x 60kg

Bent Over Row
5 x 135, 185, 225#
5 x 260# (75%)
5 x 295# (85%)
12 x 225#

Saturday - April 23

De-Load

Bench Press
5 x 95, 115, 135, 165, 200#

Deadlift
5 x 135, 185, 235, 295, 350#

Thursday - April 21

De-Load

Squat
5 x 135, 155, 185, 225, 265#

Press
5 x 30, 35, 40, 45, 55kg

Stretching and foam roller

Sunday - April 17

Trained at Invictus / Coca Crossfit today. They invited me up for some strongman training. I made sure to get my squats in as scheduled, then was free to play at will

Squat
5 x 135, 225, 275, 320#
3 x 360# (85%)
3 x 405# (95%)

Did Axle Clean + Jerks in between sets up to 275#.

Medley
250# farmers to 750# tire - 15 to 20 yards each

Stones - no tacky
200 to 300# x 3
almost lapped the 350#

Friday - April 15

KB Snatch @ 16kg, single arm switch
- 6 minutes @ 21 rpm

Clean from floor
5 x 60, 80kg
3 x 90, 100kg
1 x 110, 115, 120, 125, 125kg

Bench Press
5 x 135, 185, 215, 245#
3 x 275# (85%)
2 x 310# (95%)

30 degree DB Press
10 x 60, 80, 100, 100#

2" Pullup
8 x 5 sets

Dips x 35

Tuesday - April 12

Deadlift
5 x 135, 225, 315, 365, 425#
3 x 480#
3 x 535#

1-arm Deadlift - hook grip
1 x 135, 225, 315, 405 - in front

Everything just felt heavy today.

Monday - April 11

Press
5 x 40, 50, 58, 64kg
3 x 72kg
4 x 81kg

T-Bar Row
5 x 135, 185, 225, 275#
3 x 310#
4 x 345#

Log Clean + Press
130# X 5 on 1:00 - 12 sets

Thursday - April 7

56# WFD spins
- single x 4
- double x 5

Snatch
2 x 40, 50, 60, 70kg
3 x 2 @ 80kg

Squat
5 x 135, 225, 255#
3 x 300 (70%)
3 x 340 (80%)
4 x 380 (90%)
10 x 315#

20" Step-Up (r/l)
- 5 x 45, 95
- 3 x 5 @ 135#

Tuesday - Apr. 5

Hang Clean
5 x 60, 90, 100, 110
3 x 3 @ 120kg

Bench Press
5 x 135, 185#
3 x 225 (70%)
3 x 260 (80%)
3 x 290# (90%)
10 x 225#

15 minutes (EDT) - client interrupted
2" Pullup
- 8 sets of 5
45 degree DB Press @ 80#
- 8 sets of 5

Dips x 35

Sunday - April 3

Deadlift
5 x 135, 225, 315#
3 x 395 (70%)
3 x 450 (80%)
5 x 510# (90%)

1-arm DL
135, 225, 315, 405, 435, 365

Friday - April 1

Press
5 x 45, 50kg
3 x 60 (70%)
3 x 68 (80%)
6 x 77kg (90%)

T-Bar Row
5 x 185, 225#
3 x 255
3 x 290
6 x 325# (90%)

Log Clean + Press @ 120#
- 15 sets of 5 on the 1:00

15 minutes (EDT) - 8 sets of 6 for each
DB Curl @ 40#
Lat. Raise @ 15#
Tri. Rope Pushdown @ 120#

Pressing strength continues to improve.