Wed. - Aug. 31

12# shot x 15-20

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

T-Grip Press
6 x 105, 145#
5 x 155, 155#

T-Bar Row
6 x 45, 90, 135, 180, 225, 250#

2" DB Row
8 x 125, 145, 155#
Inch x 2, 2

Monday - Aug. 29

WOB @ 14ft. x 8 (r/l)
15ft x 2, getting more consistent with my trajectory at this height.

Dynamic Squat - 15" box + #4 bands
2 x 70, 160, 250, 280, 310, 340, 360#

Hurricane Zercher + #3 bands doubled
5 x bands, 90, 180, 270#
2 x 360#

Friday - Aug. 26

22# hammer x 20 - 80-85'ish

Bench Press
5 x 135, 185#
3 x 210# (70%)
3 x 240# (80%)
5 x 270# (90%)

Ring Muscle-ups
x 2, 3, 2, 3

45 degree Incline Bench + #3 bands
5 x 95, 115, 135#
3 x 155, 155#

RT Pullups
5 x bw, 12, 16kg
2 x 24, 32kg

Pushdowns
15 x 60, 80, 90#

Tuesday - Aug. 23

WOB x 10 (r/l) @ 14 ft.

Agility Ladder

Squat
5 x 135, 225#
5 x 315# (75%)
3 x 355# (85%)
3 x 395# (95%)

Hurricane Squat + #4 bands
8 x 180, 230, 230#

Tire Flip - 285#
2 x 30 yds.

Thursday - Aug. 18

Open stone - 12# shot x 25

Clean
2 x 60, 80, 100, 105, 110kg

Press
5 x 45, 55kg
5 x 59kg (65%)
5 x 68kg (75%)
5 x 77kg (85%)

Hurricane Press + #2 bands
3 x empty arms, 50, 60, 70, 80, 90, 100#

T-Bar Row
6 x 45, 90, 135, 180, 205, 225#

DB Row
120# x 15, 12, 10 (r/l)

Tuesday - Aug 16

16# hammer x 14

Snatch
2 x 40, 50, 60. 70. 70, 75, 75, 75kg

Dynamic Safety Squat + #4 bands
2 x 70, 160, 210, 230, 250, 270, 280, 290#

Hurricane Zercher + #3 bands doubled
5 x 90, 140, 180#

Wednesday - Aug. 10

22# Hammer x 14

Hang Clean
5 x 50, 60, 80, 100, 100, 100kg

Squat
5 x 135, 185, 225#
3 x 290.5# (70%)
3 x 332# (80%)
3 x 373.5# (90%)

Sorinex Hurricane Squat + #4 bands
8 x 90, 180, 230, 230#

Thursday - Aug. 4

Log Jerk
5 x 110, 160, 190, 210
230# x 3,1,1,1

Tuesday - Aug. 2

Snatch technique w/ bar

Squat
5 x 135, 185, 225#
5 x 270# (65%)
5 x 311# (75%)
6 x 352# (85%)

Deadlift
5 x 135, 225#
5 x 325# (65%)
5 x 375# (75%)
5 x 425# (85%)

Shrugs off 8.5" boxes
8 x 225, 315, 405, 495, 585 - last set with straps

Farmers Walk w/ 4 turns
3 x 200#

GH Raise
5 x bw
5 x #3 band - 3 sets

Monday - Aug. 1

Log Clean
5 x 110, 160, 190, 210, 210#

Bench Press
5 x 135, 185
5 x 195# (65%)
5 x 225# (75%)
5 x 255# (85%)

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

T-Grip Bench
10 x 145, 195, 195, 195#

Pulldown
10 x 160, 200, 180#
Reverse Grip
10 x 160, 160, 160#

Vulcan Grip - 20mm set
2 x Level 6, 9, 12, 12, 12, 12, 12