Wednesday - July 27

22# hammer x 16
18# sheaf x 15

Log C+P
10 x 110, 120, 130#

Bent Over Row
10 x 60, 80, 100kg

DB Seated Press
10 x 40, 50, 60, 60, 60#

Reverse Grip Row
10 x 60, 80, 100kg

T-Grip Row
10 x 65, 85, 105kg

Tuesday - July 26

56# WOB x 10 (r/l) 13ft.

Clean
3 x 50, 70, 90, 100, 100kg

Squat
10 x 135, 225, 275, 315, 315#

Lunge
10 (r/l) x 40, 50, 50kg

Seated Calf
10 x 70, 115, 115, 115#

Landmine
10 x bar, 10, 10#

Monday - July 25

Open Stones (8.5, 10, 15#)
- 45 throws (15 each)

16# hammer x 12

56# WFD spins x 10

Bench Press
10 x 135, 135, 185, 225, 225, 225#

RT Pullups - 3 x 10
Reverse Grip Pullup (standard bar) - 3 x 10

30degree incline DB Bench
10 x 50, 60, 70, 80#

Neutral Pullups - 3 x 10

Dips - 3 x 15

Ab Wheel - 3 x 10

July 7 - Thursday

Log Clean + Press
5 x 110, 130, 160, 180, 210#
3 x 210#

Sunday - July 3

Snatch
2 x 40, 50, 60, 70
8 x 2 @ 77kg on 3:30

Deadlift
5 x 135, 225, 315, 365#
3 x 409.5# (70%)
3 x 468# (80%)
1 x 500# (85%)

15 minutes (EDT) - 6 sets of 5
Front Squat @ 100kg
45 degree Back Extension + #1 band

Plateau Buster
5 (r/l) x 105, 195, 285, 375#
1 x 465#

Grippers - 20mm block set
5 x #1, #2, #2.5, #3

Wednesday - June 29

Press
5 x 45, 55kg
3 x 63kg (70%)
3 x 72kg (80%)
3 x 81kg (90%)

Row
5 x 135, 185, 225, 275, 295#

15 minutes (EDT) - 10 sets of 5
Seated DB Press @ 60#
DB Row @ 110#

15 minutes (EDT) - 10 sets fo 6
T-Grip Hammer Curl @ 80#
Rope Pushdown @ 60#