2 minutes Jump Rope

Log Clean
5 x 110, 160#
3 x 200, 220#
240# x 2, 2

Press
5 x 45, 55kg
3 x 65kg (70%)
3 x 74kg (80%)
4 x 84kg (90%)

Row
8 x 70, 70, 90, 90, 90, 90kg - low back was still tight from tuesday's training

Straps Hold
- #3 + 5lbs. = 45 sec. right and 35 sec. left

Wrist Roller tower
- 75# x 2

2 minutes - Jump Rope

Double KB Swings
8 x 16, 24, 32, 40, 40, 40kg

Squat
5 x 135, 225#
3 x 310# (70%)
3 x 350# (80%)
6 x 395# (90%)

Trap DL
8 x 230, 320, 410, 500#
5 x 590#

Axle DL - double overhand
2 x 95, 135, 155kg
185kg x 5, 2, 1

GH Raise
8 x bw, 15#
45# x 1+2 assisted
35# x 4+1 assisted

Friday - Dec. 23

Grippers
TNS
Sport x 10
#1 x 10
#1.5 x 5

Straps hold - wide
#2 + 5lbs. - 45 sec. (r/l) x 2 sets

35s plates pinch
25s plates pinch

Thursday - Dec. 22

Rolling Thunder
10 x 90, 135#
5 x 180, 205#
3 x 205, 205#

T-Grip Barbell Bench
5 x 140, 190#
3 x 210# (70%)
3 x 240# (80%)
4 x 270# (90%)

45 degree Incline Bench
5 x 135#
8 x 185, 205, 205, 205#

15 minutes (EDT)
RT Pullups + 10kg
- 8 sets of 4
Dips + 32kg
- 8 sets of 4

Straight Bar Curls
10 x 45, 75, 95, 95, 95#

RT @ 180# x 10

Tuesday - Dec. 20

Log Clean
5 x 110, 110, 160, 160, 180, 200, 200#

Press
5 x 40, 50kg
5 x 60kg (65%)
5 x 70kg (75%)
5 x 79kg (85%)

Sunday - Dec. 18

2 minutes Jump Rope

Power Snatch
3 x 30, 40, 50, 55, 60, 65, 70, 75, 80, 85, 85kg

Front Squat
5 x 60, 75kg
5 x 91kg (65%)
5 x 105kg (75%)
5 x 119kg (85%)

Box Jump
5 x 36"
3 x 5 @ 44"

Deadlift - all deadlifts are done double overhand; no hookgrip, no straps
5 x 135, 225, 315#
5 x 355# (65%)
5 x 410# (75%)
5 x 465# (85%)

Seated Calf Raise
10 x 45, 70, 115, 140#

Double Overhand Axle DL
10 x 65, 115, 155, 155kg

wrist roller
up/down x 2 - 3 sets at 10#

Dec. 15 - Thursday

2 minutes - jump rope

Shoulder mobility

Hang Clean High Pull
5 x 50, 70, 90, 110, 110, 110kg

T-Grip Barbell Bench
5 x 100, 140, 170#
5 x 195# (65%)
5 x 225# (75%)
7 x 255# (85%)

45 degree Bench
10 x 135, 185, 185, 185#

15 minutes (EDT)
RT Pullups + 8kg
- 7 sets of 5
Dips + 28kg
- 7 sets of 5

Dec. 13 - Tuesday

2 minutes Jump Rope

Double Swing
10 x 16, 24, 32, 32, 32kg

Squat
5 x 135, 225#
5 x 285# (65%)
5 x 330# (75#)
5 x 375# (85%)

Trap DL
10 x 75, 125, 175kg
225kg x 5, 4 - couldn't hold on, Gripmas fried me..:)

GH Raise
10 x bw, 10, 10, 10#

Single-Leg Calf Raise
x 15, 15, 15

Thursday - Dec. 8

De-Load

Hang Snatch
3 x 20, 30, 35, 40, 45, 50, 55kg

Press
5 x 30, 40, 47, 51, 56kg

Bent Over Row
8 x 50, 80, 100, 100kg

Tuesday - Dec. 6

2 minutes - Jump Rope

Double Swing
10 x 12kg, 16kg, 20kg, 24kg

Squat
5 x 135, 185, 225, 245, 265#

Glute-Ham Raise
4 x 5

Sunday - Dec. 4

De-Load Week

2 minutes - Jump Rope

Clean
5 x 50, 60, 70, 80kg

Bench
5 x 115, 135, 160, 175, 190#

Pullups
x 5, 5, 5, 5
Dips
x 12, 12, 12, 12

Abs to finish

Thursday - Dec. 1

2 minutes - jump rope

Snatch
2 x 40, 45, 50, 55, 60, 65, 70, 75, 75, 75, 75kg

Box Jump
36" x 5
42" x 5, 5, 5

Sumo DL
5 x 70, 120, 150kg
5 x 176kg (75%)
3 x 200kg (85%)
3 x 223kg (95%)

Front Squat
3 x 60, 80, 100, 120
2 x 130kg

RDL
6 x 60, 100, 150, 170, 180kg

Seated Calf
8 x 45, 70, 115, 140, 140#