Friday - Oct. 28

Jump Rope - 2 minutes

Squat Clean
2 x 50, 70, 90, 110, 115kg - hands slipped off at catch

Split Jerk
2 x 50, 70, 90, 110kg
1 x 120kg

Box Jump
2 x 5 @ 36"

Sumo DL
5 x 70, 110, 140kg
5 x 170kg (75%)
3 x 193kg (85%)
3 x 216kg (95%)

RDL
8 x 70, 110, 110, 130, 150kg

Oct. 25 - Tuesday

Jump Rope - 2 minutes

Axle Clean
5 x 45, 65, 85, 105, 105kg

Bench
5 x 135, 185#
5 x 225# (75%)
3 x 255# (85%)
3 x 285# (95%)

45 degree Incline Bench
8 x 135, 155, 185, 195, 205#

Dips
10 x bw, 16, 16, 24kg

Afternoon random pullups
bar x 10
rope x 5, 5
RT x 10, 4, 4, 4

25s, 35s pinch work
axle rack pull and hold to 395#

Oct. 21 - Friday

Jump Rope - 2 minutes

Split Jerk
3 x 40, 50, 60, 70, 80, 90, 100kg
2 x 110kg
1 x 120kg

Squat
5 x 135, 225#
5 x 320# (75%)
3 x 360# (85%)
3 x 405# (95%)

Yoke Walk - 10 yds down/back
- 305, 395, 485, 575, 665#
pick 755# - 15 sec hold

Oct. 20 - Thursday

10:30am

Jump Rope - 2 minutes

Snatch High Pull - from 8.5" blocks
4 x 40, 60, 65, 70, 75, 80, 85kg

Press
5 x 50, 60kg
5 x 68kg (75%)
3 x 77kg (85%)
2 x 86kg (95%)

Push Press
5 x 60, 80, 90, 90, 90kg

Seated DB Press
10 x 40, 50, 60, 70#

Lat. Raise
10 x 15, 15, 15#

Front Raise
10 x 20, 20, 20#

4:30pm

2-25s round the body x3 sets of 20ish

Axle Bent Over Row
8 x 55, 75, 85, 95, 105, 115kg

2" DB Row
8 x 55, 105, 155#
Inch DB Row x 3, 2, 1

Shrugs
10 x 315, 405, 495#

Oct. 18 - Tuesday

Jump Rope - 2 minutes

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

Hang Clean - straps
5 x 70, 90, 110, 110kg

Box Jumps @ 42"
x 5, 5, 5, 5

Sumo DL
5 x 100, 130kg
3 x 159kg (70%)
3 x 182kg (80%)
5 x 204kg (90%)

RDL
8 x 70, 100, 120, 120kg

Oct. 17 - Monday

Jump Rope - 2 minutes

Bench
5 x 135, 155, 185
3 x 210# (70%)
3 x 240# (80%)
5 x 270# (90%)

45 degree Bench
8 x 135, 155, 175, 185#

Ring Muscle-Ups
x 1, 1, 1, 1, 1

Dips
x 20, 20, 20, 20, 20

Ring Muscle-ups
x 1, 1

Abs

Oct. 12 - Wednesday

Jump Rope - 2 minutes

Snatch
2 x 30, 40, 50, 50, 55kg

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

Good Morning
8 x 45, 95, 135, 135#

Lunge
5 x 45, 115, 135, 165, 185#

Oct. 11 - Tuesday

Jump Rope - 2 minutes

Agility Ladder

Snatch technique / Overhead Squat up to 40kg

Press
5 x 40, 50
3 x 63kg (70%)
3 x 72kg (80%)
4 x 81kg (90%)

Push Press
5 x 60, 80, 90, 100kg
- 100kg was push jerk

Bent Over Row - straps
8 x 60, 100, 120, 140kg

Seated DB
40# x 15, 15, 15

DB Row
120# x 15, 12, 10

10/9 - Sunday

Jump Rope - 2 minutes

Squat Clean
3 x 50, 60, 70, 80kg
2 x 90, 100, 110kg

Squat clean becomes a power clean at 100kg and 110kg

Hang Clean - straps
5 x 60, 80, 90, 100kg

Sumo DL - paused reps
5 x 60, 110, 160, 180, 200kg
- 36" box jump x 3 in between sets

RDL
8 x 60, 90, 110kg

Thursday - Oct. 6

Jump Rope - 2 minutes

Snatch technique w/ 15kg bar

Bench Press
5 x 135, 175#
5 x 195# (65%)
5 x 225# (75%)
8 x 255# (85%)

Muscle-ups x 1, 2, 2, 1

45 degree Incline Bench
8 x 95, 135, 175, 175, 175#

Rope Climb x 1, 1

Tri. Pushdown
8 x 60, 70, 80, 90, 100#

DB Curl
8 x 25, 30, 35, 40, 45#

Lat. Raise
8 x 15, 20, 25#

Wednesday - Oct. 5

Tweaked my lower back on Monday doing hurdle jumps and agility sprints. No going to go too heavy today.

Jump Rope - 3 minutes

Axle Cleans
3 x 100, 140, 160, 190, 190, 210#

Pistol (r/l)
5 x 17", 16", 15", 14", 13", 12", 11", 9", 6", 4"

Seated Calf Raise
8 x 70, 115, 115, 115