Sunday - Dec. 30

2-arm Swing
10 x 16, 24, 32, 40kg

Deadlift
5 x 70, 120kg
5 x 176kg (65%)
5 x 203kg (75%)
10 x 230kg (85%)

Axle Sumo DL - double overhand
8 x 65, 115, 160, 160, 160kg

GH Raise
bw x 10,10, 10, 10

Silver Bullet
#2.5 + 2.5kg ~ 34sec.

90hex pass around body (r/l)
 x 10, 10

Wrist Roller
1 x 100#
1 x 75#

Inch DB reps - 1 minute
 -  11

Friday - Dec. 28

2-arm Swing
10 x 16, 24, 32, 40kg

Bench
5 x 95, 135#
5 x 165# (50%)
5 x 180# (55%)
5 x 200# (60%)

Bamboo Bench
10 x 70, 120, 120#

Neck Harness
10 x 20kg, 20kg

Pulldown
10 x  100, 140, 150, 150#

Wednesday - Dec. 26

Neck @ bw x 12

2-arm Swing
10 x 16, 24, 32, 40kg

Squat
5 x 135, 185, 225#
5 x 245# (50%)
5 x 265# (55%)
5 x 290# (60%)

Reverse Hyper
10 x 70, 70, 70#

Wrist Roller tower - pulling back
 2 x 75#

Inch DB replica
 - 2 minutes - 29 reps

SilverBullet hold
#2 + 2.5kg ~ 45 seconds

80hex pass around body
 x 10 each way no rest between

Saturday - Dec. 22

2-arm Swing
10 x 16, 24, 32, 40kg

Axle Clean + Jerk
3 x 55, 95kg
2 x 105kg
1 x 125, 135-miss, 135-miss

Friday - Dec. 21

2-arm Swing
10 x 16, 24, 32, 40kg

Bamboo Bench
10 x 50, 120#

Bench
5 x 135, 185, 225#
5 x 240# (75%)
3 x 270# (85%)
4 x 305# (95%)

Bamboo Bench
10 x 120, 170, 170#

Super Set
Pullups
 x 8, 8, 8, 8
Close Grip + (chains)
8 x 135(2), 155(2), 175(2), 195(2)

Thursday - Dec. 20

2-arm Swing
10 x 16, 24, 32, 40kg

Squat
5 x 135, 225, 315#
5 x 355# (75%)
3 x 405# (85%)
3 x 450 (95%)

Safety-Bar Squat - narrow stance
8 x 160, 250, 320, 320, 320#

Reverse Hyper
10 x 90, 140, 140#

Seated Calf
10 x 90, 115, 115, 115#

Tuesday - Dec. 18

Neck @ #3 band x 12

2-arm Swing
10 x 16, 24, 32, 40kg

Push Press
5 x 95, 135, 185#
5 x 210# (75%)
3 x 240# (85%)
1 x 265# (95%) - missed 2nd rep attempt twice

Standing Press
8 x 135, 155,  155, 155#

DB Row (r/l)
10 x 90, 100, 110, 120#

Saturday - Dec. 15

2-arm Swing
10 x 16, 24, 32, 40kg

Axle Clean + Push Jerk
2 x 55, 55, 75, 85, 95kg
30 x 102kg (~225#) - Time: 16:46

Friday - Dec. 14

Neck @ #3 band x 10

2-arm Swing
10 x 16, 24, 32, 40kg

Bench
5 x 95, 135, 185#
3 x 225# (70%)
3 x 255# (80%)
4 x 290# (90%)

Close Grip Bench + (chains)
8 x 135#(2), 185#(2), 195#(2), 195#(2)

Thursday - Dec. 13

2-arm Swing
10 x 16, 24, 32,40kg

Squat
5 x 135, 225, 275#
3 x 335# (70%)
3 x 380# (80%)
5 x 430# (90%)

Cambered Squat - narrow stance
8 x 135, 225, 315, 315, 315#

Reverse Hyper
10 x 100, 100, 100#

Tuesday - Dec. 11

Neck @ bw x 15

2-arm Swing
10 x 16, 24, 32, 40kg

Push Press
5 x 45, 95, 135#
3 x 195# (70%)
3 x 225# (80%)
3 x 250# (90%) - felt heavy today

MonsterBell @ 145#
 x 5, 4, 3, 2, 1 (r/l) - not as crisp as last week

Barbell Clean + Push Jerk - 60 second time
60kg x 13
80kg x 8
95kg x 7

DB Row
10 x 70, 90, 110, 110#

Dec. 7 - Friday

Bench Press
5 x 95, 135, 185#
5 x 210# (65%)
5 x 240# (75%)
9 x 270# (85%)

Close Grip Bench
8 x 135, 185, 205, 225, 245#

Got it in.  Nothing Special

Thursday - Dec. 6

Neck @ bw x 15

2-arm Swing
10 x 16, 24, 32, 40kg

Squat
5 x 135, 225#
5 x 310# (65%)
5 x 355# (75%)
6 x 405# (85%)

Cambered Squat
8 x 135, 225, 315, 315, 315#

Reverse Hyper
10 x 50, 90, 90#

Wednesday - Dec. 5

15 minute Walk on treadmill

Stretch and Foam Roll

Working on some light cardio to help loosen up on the off days more than just stretching.

Tuesday - Dec. 4

2-arm Swing
10 x 16, 24, 32, 40kg

Neck @ bw x 15

Push Press
5 x 95, 135
5 x 185# (65%)
5 x 210# (75%)
5 x 240# (85%) - attempted 6 but missed

MonsterBell @145# (r/l)
 x 3, 4(r/l) in 60 sec., 2, 2, 1

T-Bar Row
8 x 45, 90, 135, 180, 180, 180#

Hurricane Shrugs
20 x 45, 90, 90#

Monday - December 3

2-arm Swing
10 x 16, 24, 32, 40kg

Neck @ bw x 12

Deadlift
5 x 70, 120, 160kg
5 x 199kg (75%)
3 x 225kg (85%)
4 x 251kg (95%)

Sumo DL
8 x 70, 120, 160, 160kg

Single Leg Standing Calf
bw x 10, 10, 10 (r/l)

Grippers - 20mm block set
5 x sport, trainer, #1, #1.5, #2
3 x #2.5
1 x #3
4 x 1 @ 171.5#

DO Axle
5 x 65, 115kg
2 x 165, 185kg
2 x 205kg
2 x 190kg, 190kg

Blob (r/l)
x 4, 5, 6, 5

2Hands Pinch - 58mm
5 x 112, 162#
3 x 182, 202, 202#

Wrist Roller Tower - reverse
1 x 75#

Thursday - Nov. 29

De-Load continued

2-arm swing
10 x 16, 24, 32, 32kg

Squat
5 x  135, 225#
5 x 240# (50%)
5 x 260# (55%)
5 x 285# (60%)

Reverse Hyper
10 x 50, 70, 70#

Seated calf raise
10 x 45, 70, 70#

Stretching and foam roller

Tuesday - Nov. 27

De-Load Week

Lots of stretching and foam roller

2-arm Swings
10 x 16, 24, 32, 32, 36, 40kg

Push Press
5 x 45, 95, 115#
5 x 140# (50%)
5 x 155# (55%)
5 x 170# (60%)

DB Row
10 x 45, 60#

3-way Shoulder Raise
2 x 8 @ 5#

Saturday - Nov. 24

Squat
5 x 135, 225, 315#
5 x 350# (75%)
3 x 395# (85%)
3 x 440# (95%)

Bulgarian Split (r/l)
3 x 1325, 185, 225, 245, 265#

Bench - 1st rep paused
5 x 95, 135, 185#
5 x 235# (75%)
3 x 270# (85%)
3 x 300# (95%)

Close Grip Bench + (chains)
8 x 135(1), 185(1), 185(2), 185(2), 185(2)

DO Axle
3 x 65, 115, 155kg
190kg x 3, 2, 2, 1

Blob singles x 1, 1, 1, 1

Tuesday - Nov. 20

Deadlift
5 x 70. 120, 150kg
3 x 186kg (70%)
3 x 212kg (80%)
5 x 239kg (90%)

Sumo DL
8 x 70, 120, 160, 160kg

Push Press
5 x 95, 135, 185#
5 x 205# (75%)
3 x 235# (85%)
2 x 260# (95%)

Slater MonsterBell @ 135#
 x 6, 5, 4, 3, 2, 1 (r/l)

Thursday - Nov. 15

Squat
5 x 135, 225#
3 x 325# (70%)
3 x 370# (80%)
5 x 420# (90%)

Bench Press
5 x 95, 135, 185#
3 x 220# (70%)
3 x 250# (80%)
4 x 285# (90%)

Reverse Hyper
10 x 70, 70, 70#

Tuesday - Nov. 13

3-position Hang Snatch (power, mid-thigh, knees)
  x 20, 30, 40, 50, 60, 65, 70, 75, 75kg

Hang Clean High Pull
5 x 70, 100, 120, 120, 120kg

Push Press
5 x 95, 135#
3 x 195# (70%)
3 x 220# (80%)
4 x 250# (90%)

Slater's MonsterBell @ 135#
 x 5, 4, 3, 2, 1 (r/l)

Saturday - Nov. 10

Axle Clean + Push Jerk
5 x 65kg
3 x 95kg
1 x 115, 120, 125kg
missed clean @ 130kg

Axle DL - double overhand
3 x 115, 155kg
180kg - 5 sets of 3

1 hand pinch - 52mm
3 x 60, 65, 70, 75, 80, 85# (r/l)
3 x 3 @ 75# (r/l)

90 hex - pass around body
3 x 10 (r/l)

Friday - Nov. 9

Bench - 1st rep paused
5 x 45, 135, 185#
5 x 205# (65%)
5 x 235# (75%)
6 x 270# (85%)

Close Grip Bench + (chains)
8 x 135#(1)
8 x 165#(1)
8 x 185#(1)
8 x 185#(2)

Thursday - Nov. 8

Squat
5 x 135, 225#
5 x 305# (65%)
5 x 350# (75%)
7 x 395# (85%)

Bulgarian Split (4-0-1 tempo)
5 x 135, 185, 205, 225#

Reverse Hyper
10 x 50, 70, 90, 90#

Tuesday - Nov. 6 - later in pm

KB Long-Cycle @ 24kg
 - 8 minutes @ 6pm

Last ditch effort before next Saturday at IKFF Nationals.  Coaching Greg and Jeff, can't wait.

Tuesday - Nov. 6

Push Press - off 275# max
5 x 95, 135#
5 x 180# (65%)
5 x 205# (75%)
5 x 235# (85%)

Slater MonsterBell @ 135#- Clean + Press
 x 4, 3, 2, 1 (r/l)

T-Bar Row
8 x 45, 90, 135, 180, 180, 180, 180#

Reverse/Lat./Front Raise
4 x 8 @ 15#

Monday - Nov. 5

Going back to 5/3/1 programming for a few months.  Deadlifting only every other week on advice from JL Holdsworth.  I'll be focusing on Oly lifts on the in between weeks.  Bench, Squat and Push Press will remain.

Deadlift - going off a 265kg max
5 x 70, 120kg
1 x 160kg
5 x 172kg (65%)
5 x 199kg (75%)
5 x 225kg (85%)

Sumo DL
8 x 70, 120, 150, 150kg

Frame DL
5 x 400, 500, 540, 540, 540#

GH Raise
8 x bw, bw, bw

Seated Calf Raise
10 x 45, 70, 105, 105, 105#

Friday - Nov. 2

Deadlift
3 x 70, 120, 160kg
Thumbless - 1 x 200, 230, 250kg - missed 260kg

Grippers
TNS
8 x trainer, #1
3 x #2
GHP Block
3 x #2.5
1 x #3, 3.5, GHP8

Rolling Thunder
6 x 90, 135#
4 x 6 @ 180#

35s pass around the body
x 10, 10, 10

Axle Rack Pull - just above knees
6 x 215, 305, 305, 355, 355, 375#

Silver Bullet hold
#3 + 2.5kg - 15sec., 12sec.

TTK - thumb on top
8 x 5, 7.5, 10. 10#

Wrist Roller tower
85# x forward/reverse x 2 each direction

Thursday - Nov. 1

Split Jerk
3 x 60, 80, 100, 100, 100, 100kg

Bench Press
10 x 45, 95, 135, 185, 225, 225, 225#

DB Row
10 x 60, 80, 100, 100, 100#

Tuesday - Oct. 30

3-position Hang Snatch (hips, mid-thigh, knees)
 x 20, 30, 40, 50, 60, 65, 70, 75, 75, 75kg

Hang Clean High Pull
5 x 70, 100, 120, 120, 120kg

Squat Clean
 @ 100kg x 30 reps - time: 17:16

Bulgarian Split-Squat (r/l)
6 x 45, 135, 185, 225, 225#

Thursday - Oct 25

Squat
5 x 135, 225, 315
1 x 365, 405, 445
1 x 465# - huge pr (been stuck at 425-ish for yrs)
10 x 315, 315#

Bench Press
5 x 95, 135, 185, 225
1 x 265, 285
1 x 315 - paused
10 x 225, 225#

Wednesday - Oct. 24

Grippers - TNS
10 x sport, trainer, #1, #2
5 x #2.5
5 x 5 @ #3, various set widths

Rolling Thunder
10 x 90, 135#
4 x 8 @ 175#

45# hex - pass around the body
 x 10, 10, 10 (r/l)

York Hercules 2" revolving axle
5 x 140, 230, 320, 320, 320#

Wrist Roller Tower
75# x forward, reverse

Grip is fried...:)

Tuesday - Oct. 23

Snatch
2 x 20, 30, 40, 50, 60, 70, 80, 85, 90kg

Clean + Jerk
2 x 135, 185, 205#

"Grace 225" - 225# x 30 clean + jerks
 - time: 14:39

Friday - Oct. 19

Push Press
5 x 45, 95, 135, 185
2 x 225
5 x 2 @ 250#

Deadlift
5 x 70, 120kg
2 x 160, 200kg
3 x 2 @ 239kg
1 x 239kg

RT
10 x 90, 135, 165, 165, 165#

Plate pinch pass around body
35s x 10, 10

Thursday - Oct. 18

Squat
5 x 135, 225, 315
2 x 365
1 x 405
5 x 2 @ 420#

Bench
5 x 135, 185, 225#
2 x 255#
5 x 2 @ 285#

Sandbag Carry Circuit
200# bag - 15 yds down/back + 10 pushups on the minute for 10 minutes

Wednesday - Oct. 17

20 - minutes 1-arm Long Cycle (switch arms every minute)
 - 12 reps per minute @ 24kg

Tuesday - Oct. 9

Neck @ #3
 - 2 x 12

Squat
5 x 135, 225, 315#
1 x 365#
7 x 3 @ 395#

Grippers
10 x sport, trainer, #1, #1.5, #2, #2.5, GHP6

Rolling Thunder
10 x 90, 135, 155, 155, 155#

plate pinch pass around the body
25s x 10, 10, 10 (r/l)

Monday - Oct. 8

Kettlebell Long-Cycle
 - 24kg - 5 minutes @ 6 rpm

Push Press
5 x 45, 135, 185#
1 x 205#
7 x 3 @ 235#

6 horseshoes hearted (st.crois ultra light)

Friday - Oct. 5

Grippers
10 x sport, trainer, #1, #1.5
4 x 10 @ #2

RT handle
5 x 45, 90#
1 x 135#
3 x 10 @ 145#

Little Big Horn (new version) - present from Greg
2 x 8 @ 135

Plate pinch pass around the body
25s- 3 x 20 (10 each direction)

Push Press
5 x 95, 135, 185#
1 x 205
6 x 4 @ 220#

15 minutes (EDT)
Double C+J @ 32kg
 - 7 sets of 5
Renegade Row @ 40kg
 - 7 sets of 5

250# sandbag circuit
 - 6 sets on the minute
 - 15 yds. down/back and 10 pushups
 - finished 4 additional sets

Thursday - Oct. 4

Dynamic Warm-up
Neck @ #4 - 2 x 10

Snatch
2 x 20, 30, 40, 50, 60, 70, 75, 80, 85, 90, 90, 90kg

Hang Clean
3 x 70, 90, 100, 105, 110, 110kg

Squat
5 x 135, 225, 315#
6 x 4 @ 370#

Tuesday - Oct. 2

Dynamic Warm-up
Neck x 15 @ bw
Shld. band mobility

3" Axle Clean + Push Jerk
5 x 135, 155, 185, 185#

Bench
5 x 135, 185, 225#
6 x 4 @ 250#

Dips
5 x bw, 24, 32kg
5 x 5 @ 48kg

15 minutes (EDT)
Close Grip Bench @ 155# + 2 sets chain
 - 9 sets of 5 reps
Rock Ring Pullups
 - 9 sets of 5 reps

Monday - Oct. 1

Neck @ #3 x 20

Dynamic warm-up

Hang Snatch
3 x 20, 30, 40, 50, 60, 70, 75kg
3 x 3 @ 79kg

Clean
2 x 60, 80, 104, 104, 104, 104kg

Last Week - 9/24 to 9/28

Monday
Hang Snatch
3 x 20, 30, 40, 50, 60kg
3 x 3 @ 74kg

Clean
2 x 70, 90kg
4 x 2 @ 98kg

Deadlift
5 x 100, 150kg
1 x 180kg
5 x 5 @ 199kg

2-arm Swing
10 x 105, 195, 195, 195, 195#

Tuesday
Neck @ #3 x 20
Shoulder mobility
Push Jerk
3 x 40, 60, 80, 100, 105, 105kg

Bench
5 x 135, 185, 205#
5 x 5 @ 235#

Dips
5 x bw, 24, 32kg
5 x 5 @ 48kg

15 minutes (EDT)
Close Grip Bench @155# + 2 sets of chains
 - 8 sets of 5 reps
Neutral Pullup
 - 8 sets of 5 reps

Thursday
MM3 gripper - ccs

Snatch
2 x 20, 30, 40, 50, 70, 80, 80, 85kg
Hang Clean
3 x 70, 90, 100, 100, 100kg

Squat
5 x 135, 225, 315#
5 x 5 @ 350#

Bulgarian Split (4-0-1 tempo)
5 x 45, 135, 185#

Friday
Push Press
5 x 95, 135#
3 x 185#
5 x 5 @ 205#

T-Bar Row
10 x 45, 90, 135, 180, 180, 180#

Thursday - Sept. 13

Neck @ #4
2 x 12

Grippers - credit card set
5 x sport, trainer, #1, #2
2 x #2.5, #3
5 x 2 @ SE (191.8#) - way hard today

Snatch
2 x 20, 30, 40, 50, 60, 70, 80, 85, 90, 90, 90kg

Squat
5 x 135, 225, 315#
2 x 365#
1 x 405#
2 x 2 @ 430# - buried me on second set, energy low

Tuesday - Sept. 11

Jump Rope - 2 minutes

Neck @ #4
2 x 10

Incline Bench
5 x 95, 135, 185#
2 x 225#
5 x 2 @ 265#

Dips
8 x bw, 24, 32kg
4 x 8 @ 48kg

SuperSet
Close Grip Bench @ 135# + (2) sets chain x 8, 8, 8, 8
Neutral Grip Pullup x 8, 8, 8, 8

Straight Bar Curl
8 x 95, 105, 115, 115#
Ab Wheel x 10, 10, 10, 10

WideGrip Pulldown
10 x 120, 140, 160#
Decline Situp x 15, 15, 15

Monday - Sept. 10

Jump Rope - 2 minutes

Hang Clean High Pull
2 x 60, 60, 80, 100, 110, 120, 130, 135, 140, 140kg

Deadlift
2 x 70, 120, 160, 200kg
1 x 230kg


Just feeling awful.  Shutting it down.

Friday - Sept. 7

Formulator
Flex - 3 x10 @ 
Ext. - 3 x 10 @ 10#

Shld. Mobility

Push Press
5 x 45, 95, 1353
3 x 185#
1 x 215#
7 x 3 @ 235#

Seated DB Press
4 x 8 @ 70#

Shrugs
10 x 135, 225, 275, 275#

Floor Ab routine - 6 positions x 30 each

Thursday - Sept. 6

Snatch
2 x 20, 30, 40, 50, 60, 70, 75, 80, 85, 90, 90kg

Squat
5 x 135, 225, 315#
1 x 375#
7 x 3 @ 410#

Reverse Hyper
10 x 70, 70, 70#

Wednesday - Sept. 5

Neck @ #4
 - 2 x10

Incline Bench
5 x 45, 95, 135, 185#
1 x 215#
7 x 3 @ 245#

Dips
8 x bw, 24, 32kg
4 x 8 @ 48kg

SuperSet
Close Grip Bench
8 x 135# + (1) chains, (2), (2), (2)
Neutral Grip Pullup
 x 8, 8, 8, 8

DB Curl
10 x 25, 35, 45, 55#
Decline Situp
 x 15, 15, 15, 15

Monday - Sept. 3

Still not 100%, but need to get moving.  Congestion is going away.

Hang Clean High Pull
2 x 60, 60, 80, 100, 110, 120, 125, 130, 130, 130kg

Deadlift
2 x 70, 120, 170kg
7 x 3 @ 225kg

Fr. Squat
5 x 60, 60, 80, 100, 100, 100kg

GH Raise
 - 4 x 8

Thursday - Aug. 30

Grippers
10 x sport, trainer, #1 - TNS
5 x #2 - TNS
1 x #3 - TNS
7 x 3 @ #3.5 (179#) - (ccs, mms, mms reps)

TTK
4 x 5 (r/l) @ 10#

SuperSet - 4 sets
 - Sorinex grip machine @ 100# + purple bands x 5
 - IM grip machine @ 135# x 5

ForeArm Factory @ #5 setting
 4 x 30 all directions

Starting to feel better from a day off work due to a severe head cold that kept me home from work.  I'll be completing this weeks scheduled weights next week.  No strict grip work will occur next week unless the MM3 shows up.  I feel the MM ladder has interfered with my recovery, but I have still had success.  An extra week of rest has proven to be effective for me considering the amount of volume I've stressed my forearms and hands.  I look forward to 5 x 2ccs with a 192# Super Elite.

Monday - Aug. 27

Hang Clean High Pull
3 x 60, 80, 100, 110, 120, 125kg

Deadlift
3 x 60, 110, 160kg
1 x 200kg
7 x 3 @ 225kg

congested and called it a day

Saturday - Aug. 25

Shld. Mobility

Push Press
5 x 95, 135#
4 x 185#
6 x 4 @ 215#

DB Row
8 x 70, 90, 100, 110#

Thursday - Aug. 23

Grippers 
5 x sport, trainer, #1, #2, #2.5 - TNS
6 x 4 @ Elite - 171.5# - reps done with a reset between - ccs

Super Set - 3 sets
Grip Machines
 - Sorinex @ 100# + purple bands x 5
 - IM @ 135# x 5

SuperSet - 3 sets
TTK x 5(r/l) @ 7.5, 8.75, 10#
Forearm Factory @ #4 x 20 each direction

Snatch
2 x 20, 30, 40, 50, 60, 70, 75, 80, 85, 85, 85kg

Squat
4 x 135, 225, 315#
1 x 365#
6 x 4 @ 390#

Bulgarian Split
5 x 135, 185, 205, 225, 225#

Neck @ #4 x 12

Reverse Hyper
3 x 10 @ 50#

Tuesday - Aug. 21

Shld. Mobility

Pulldown - wide grip
10 x 100, 120, 120, 130, 140#
 - still trying to figure out the my right arm-pit lat/triceps pain on pulldowns and pullups.  Takes a good bit to warm-up, but it's getting better.

Incline Bench
5 x 95, 135, 185#
6 x 4 @ 225#

Dips
8 x bw, 24, 32kg
4 x 8 @ 44kg

Close Grip Bench
8 x 135# + chains (1), (2), (3)
6 x (3), (3)

Neutral grip pulldown
10 x 120, 160, 200#
 - no pain with a neutral grip pulldown.
Neutral grip pullup
 x 10, 10, 10

Monday - Aug. 20

Neck @ #4 x 12

Hang Clean High Pull
4 x 60, 80, 100, 110, 115, 115, 115kg

Deadlift
4 x 60, 110, 160kg
6 x 4 @ 200kg

Front Squat
5 x 60, 80, 90, 100, 110kg

RDL
8 x 90, 100, 100, 100kg

Push Press  - I missed this lift on Friday due to KB meet set-up, but wanted to get it in.
5 x 45, 135, 165#
5 x 5 @ 195#

GH Raise
4 x 8

Thursday - Aug. 16

TNS Gripper
10 x sport, trainer, #1
5 x #2, GHP6
5 x 5 @ #3 (~75%) ccs 4 sets

Snatch
2 x 20, 30, 40, 50, 60, 70, 75, 80, 80, 80, 80kg

Squat
5 x 135, 225, 315#
5 x 5 @ 370#

Bulgarian Split
5 x 45, 135, 185, 205, 225, 225#

Tuesday - Aug. 14

Grippers
5 x sport, trainer, #1, #2
MM1 cert video
GHP 8 x 2

Incline Bench
5 x 95, 135, 185
5 x 5 @ 205#

Dips
8 x bw, 24, 32kg
4 x 8 @ 40kg

Pulldown
10 x 120, 170, 200, 200, 200#

Close Grip Bench
8 x 135, 185, 185, 185#

Monday - Aug. 13

Neck @ #4 band x 10

Hang Clean High Pull
5 x 60, 80, 100, 110, 110kg

Deadlift - from floor
5 x 60, 110, 150kg
5 x 5 @ 175kg

Front Squat
5 x 60, 80, 90, 100, 110kg

RDL
8 x 90, 100, 100, 100kg

GH Raise
4 x 8 @ bw

Friday - Aug. 10

Push Press
5 x 95, 135#
3 x 5 @ 170#

KB Long-Cycle @ 24kg
 - 3 minutes at 6 rpm

Ring Row - 3 x 8

Thursday - Aug. 9

Snatch technique work up to 40kg
- muscle snatch
- hang snatch

Circuit with client
5 Rounds
Front Squat @ 60kg       x 5
Wall Ball @ 8kg             x 10
Snatch @ 24kg               x 15
SB Crunch w/ #3 band   x 20

Squat
5 x 135, 225#
3 x 5 @ 275#

Tuesday - Aug. 7

DeLoad week and much needed.

Deadlift
5 x 70, 70, 120kg
3 x 5 @ 160kg

Incline Bench
5 x 95, 135#
3 x 5 @ 170#

Friday - Aug. 3

Push Press
5 x 45, 95, 135#
2 x 185, 215#
1 x 235#
5 x 2 @ 255#

Thursday - Aug. 2

Neck @ #3 band
2 x 10

Snatch
2 x 20, 30, 40, 50, 60, 70, 75, 80, 85, 90, 95kg

Squat
8 x 135#
5 x 225#
2 x 315, 365#
1 x 405#
5 x 2 @ 430# - hard sets today

Tuesday - July 31

Incline Bench
10 x 45, 95#
5 x 135#
2 x 185, 225#
5 x 2 @ 255#

Dips
8 x bw, 24, 32kg
4 x 8 @ 48kg

Tri. Pushdowns
10 x 70, 90, 100#

KB Long-Cycle
@ 24kg - 3 minutes - 10/10/11 - 31 total

KB Jerk
@ 24kg - 1 minute - 33 total

Bamboo Bench
 10 x 40, 40kg  - much harder with kb's suspended

Monday - July, 30

Neck @ #3 band
 - 2 x 10

Hang Clean High Pull
3 x 60, 60, 80, 100, 110, 120, 120kg

Deadlift - 1.5" deficit
2 x 70, 120, 170, 210kg
5 x 2 @ 240kg

RDL
10 x 90, 90, 90kg

Friday - July 27

Push Press
5 x 45, 95, 135#
3 x 185#
1 x 215#
7 x 3 @ 235#

Thursday - July 26

Neck @ #3 band x 15

Snatch
2 x 30, 40, 50, 60,70, 75, 80, 80, 80, 80kg

Squat
8 x 135#
5 x 225, 315#
1 x 365#
7 x 3 @ 410#

Tuesday - July 24

Incline Bench
5 x 45, 95, 135#
3 x 185#
1 x 205#
7 x 3 @ 235#

Dips
8 x bw, 24, 32kg
4x8 @ 48kg

Pulldown
8 x 120, 160#
Pullups
 x 4, 4

Monday - July 23

Neck @ #3 x 15

Hang Clean High Pull
3 x 60, 80, 100, 110, 120, 120kg

Deadlift - 1.5" deficit
3 x 70, 120, 170kg
7 x 3 @ 215kg

 RDL
10 x 70, 90, 90kg

Bulgarian Split (4-0-1 tempo)
5 x 95, 135, 185, 185, 185#

GH Raise
5 x bw, 15, 25, 25, 25#

Friday - July 20

5 minutes Kettlebell Long-Cycle @ 24kg
 - 6/6/6/9/9 - 36 reps total

Push Press
5 x 45, 95, 135#
4 x 185#
6 x 4 @ 215#

1-arm Kettlebell Long-Cycle @ 32kg
 - 8/8/8/8 - 16 each arm

Bamboo Press
20 x 70#

Thursday - July 19

Neck @ #3 band x 12

Snatch
2 x 20, 30, 40, 50, 60, 70, 75, 80, 85kg

Squat
4 x 135, 225, 315#
1 x 365#
6 x 4 @ 390# - last 2 sets were 2x2

Zercher
5 x 70, 120kg
3 x 160kg
1 x 190, 210, 220kg

Grippers - ccs
5 x sport, trainer, #1, #2
1 x #3, #3, #3.5 - no a full close on the 3.5

Everything felt tired today.  Grippers and Squats buried me, but came back with some good Zerchers.

Tuesday - July 17

Incline Bench
5 x 95, 135#
4 x 175#
6 x 4 @ 215#

Dips
8 x bw, 24, 32kg
4 x 8 @ 44kg

Pulldown
8 x 120, 160, 190, 200, 200, 200, 220#

Monday - July 16

Neck @#3 x 12

Box Jumps
6 x 18, 24"
3 x 6 @ 30"

Clean High Pull
4 x 60, 80, 90, 100, 110, 110, 110kg

Deadlift - 1.5" deficit
4 x 70, 120, 160kg
6 x 4 @ 190kg

RDL
10 x 70, 80, 80kg

GH Raise
5 x bw, 10, 15, 20, 25#

Friday - July 13

Push Press
5 x 95, 135, 165#
5 x 5 @ 195#

Bent Over Row
8 x 60, 80, 90kg

1-arm DB Clean + Press - fat gripz
5 x 50, 70, 80, 80#

Bamboo Press
50# x 20, 20

DB Row
10 x 80#

Thursday - July 12

Neck @ #3 band x 10
Agility Rings - double x 6, single x 6

Snatch
2 x 20, 30, 40, 50, 60kg
3 x 2 @ 70kg

Grippers - GHP block set
5 x sport, trainer, #1, #2
1 x GHP#6, GHP#8
1 x GHP#9 (212# buried me)
1 x #4 (206.6# credit card set, down to 1/2 - 3/4")

Squat
5 x 135, 225, 315#
5 x 5 @ 370#

Zercher
5 x 70, 120, 160, 160kg

Reverse Hyper
3 x 10 @ 90#

Grippers - negatives
3 x GHP #9

chokered - 214# FBBC super x 1, 1 (not fully closed)

Later in the afternoon

Go-Ready grip machine - 2 hands
10 x100, 135, 135#

25s around the body x 20
35s around the body x 14

6# sledge lever - 3 x 5

Tuesday - July 10

Incline Bench
5 x 135, 165
5 x 5 @ 195#

Dips
8 x bw, 24, 32kg
4 x 8 @ 40kg

SuperSet to save time
Pulldown
8 x 120, 160, 180, 200#
DB Incline
10 x 70, 80, 90#

Bamboo Bench
20 x 90#
12 x 140#

Neutral Pulldown
8 x 180, 180, 180#

#4 band pushdowns
 x 10, 10

Monday - July 9

Neck @ #3 band x 10

Box Jump
6 x 18", 24"
3 x 6 @ 30"

Clean High Pull
5 x 60, 70, 80, 90, 95, 95kg

Deadlift - 1.5" deficit
5 x 60, 100, 140kg
5 x 5 @ 165kg

Bulgarian Split (4-0-1 tempo)
5 x 95, 135, 165, 185, 185#

RDL
10 x 50, 70, 70, 70kg

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

1-arm DB Shrug
10 x 80, 90, 100#

Friday - July 6

Push Press
5 x 45, 95, 135, 150, 150, 150#

Pulldown
8 x 80, 100, 120, 140#

Saxon bar Curls
10 x 35, 50, 50, 50#

Thursday - July 5

GHP block set Grippers
5 x sport, trainer, #1, #2
3 x #3
2.75 x GHP #8
credit card set #3 - 3 x 5
#1 bad position mini closes - 3 x 10

Rolling Thunder (r/l) - switch hands every 2 reps
10 x 135, 150, 150#

Sledge levering @ 6#
3 x 5 every direction

TTK (r/l)
10 x 5#, 7.5#, 7.5#

Snatch
2 x 20, 30, 35, 40, 45, 50, 50, 50kg

Squat
5 x 135, 225, 260, 260, 260#

Zercher
5 x 70, 110, 120kg

Reverse Hyper
10 x 50, 70, 70#

Tuesday - July 3

De-Load Week

Incline Bench
5 x 45, 95, 135, 150, 150, 150#

Out of time

3 mile truck pull in Orrville 4th of July parade

Monday - June 2

TNS Grippers
5 x sport, trainer, #1
5 x 5 @ #2
 - using the #2.5 on my volume day was leaving me too sore and tired on my max effort day (Thursday), we'll see if this adjustment helps.

De-Load Week

Clean High Pull
4 x 40, 50, 60, 65, 70kg

Deadlift - 1.5" deficit
5 x 60, 110, 140, 145, 145kg

Bulgarian Split
 3 x 5 @ 45#

GH Raise
3 x 5

Friday - June 29

Push Press
5 x 45, 95, 135, 185#
1 x 215#
5 x 2 @ 245#

Sorinex Summer Strong WOD - 'Durniat Strength style'
- 225# DO axle deadlift x 5
- 115# zercher carry 100'
- 115# zercher carry 100'
- 115# farmers walk 100'
- 450# Basecamp Rack Yoke walk 100'
- 20 body rows
- 110# engine block press x 10
- 450# Basecamp Rack Yoke walk 100'

Thursday - June 28

TNS Grippers
5 x sport, trainer, #1
3 x #2
1 x #2.5
GHP Level 8 cert  - 1.5" GHP block set for reps
 - 2 reps
TNS
3 x 1 @ #3.5 rated 179.34
6 x 1 @ #3.5 credit card set- was amazed at how easy these were after trying to TNS, so did a few extra in amazement.

Snatch
2 x 30, 40, 50, 55, 60, 65, 70, 75, 80kg

Squat
8 x 135#
5 x 225#
3 x 315#
1 x 375#
5 x 2 @ 425#

Zercher
5 x 70, 120, 160#
1 x 180#

Reverse Hyper
10 x 50, 50, 50#

25s pass around the body x 3 sets - no idea how many times, I get board counting.

Sledge levering @ 6#
3 x 5 in all directions

Tuesday - June 25

Incline Bench
5 x 135, 185#
2 x 205, 225#
5 x 2 @ 245#

Dips
10 x bw
5 x 24, 32kg
5 x 5 @ 60kg

DB Incline
10 x 80, 90, 100#
7 x 100#

Bamboo Bench
20 x 70, 120, 120#

Bamboo Skull Crushers
10 x 70, 70, 70#

Monday - June 24

TNS Grippers
5 x sport, trainer, #1, #2
5 x 5 @ #2.5

Hang Clean High Pull
3 x 60, 70, 80, 90, 100, 110, 115, 115kg

Deadlift - 3" deficit
5 x 60, 100kg
2 x 150, 200kg
5 x 2 @ 230kg

Bulgarian Split (4-0-1 tempo)
5 x 45, 135, 185, 185, 185#

GH Raise
5 x bw, 10, 15, 20, 20#

Thursday - June 21

TNS Grippers
5 x sport, trainer, #1
3 x #2, #2.5
1 x #3
5 x 1 @ FBBC Hard - rated 174.1#

Snatch
2 x 30, 40, 50, 55, 60, 65, 70, 75kg

Squat
5 x 135, 225#
3 x 315#
1 x 365#
7 x 3 @ 405#

Rolling Thunder
3 x 10 (r/l) @ 135# - alternating hands each rep

Zercher
5 x 70, 110, 160, 180kg

Reverse Hyper
10 x 50#
3 x 10 @ 90#

Tuesday - June 19

Incline Bench
3 x 135, 185, 205#
7 x 3 @ 225#

Dips
10 x bw
5 x 24, 32kg
5 x 5 @ 48kg

Incline DB
10 x 70, 80, 90, 100#

Pushdown
10 x 80, 90, 95#

June 18 - Monday

TNS Grippers
5 x sport, trainer, #1, #2
5 x 5 @ #2.5

Clean High Pull
3 x 60, 80, 100, 110, 110, 110kg

Deadlift - 3" deficit
3 x 70, 120, 160kg
7 x 3 @ 205kg

Bulgarian Split Squat (4-0-1 tempo)
5 x 45, 135, 185, 185, 185#

GH Raise
5 x bw, 10, 15, 20, 20#

Friday - June 15

Push Press
5 x 45, 95, 135, 165, 185#
5 x 5 @ 205#

Log Clean + Push Jerk
5 x 110, 160, 160, 160#

Seated DB Press
10 x 50, 60, 60#

6# sledge levering
 - 3 sets of 5 - internal/external/forehead/reverse weaver/front weaver

DB shrugs
10 x 100, 100, 100#

Neck routine x 20

Thursday - June 14

Agility Ladder

Snatch
2 x 20, 30, 40, 50, 55, 60, 65, 65, 65kg

Squat
4 x 135, 225, 315#
1 x 365#
6 x 4 @ 385#

Axle Zercher
5 x 65, 105kg
3 x 5 @ 145kg

Reverse Hyper
3 x 10 @ 90#

Tuesday - June 12

Incline Bench
4 x 45, 135, 185#
6 x 4 @ 205#

Dips
10 x bw
5 x 24, 32kg
5 x 5 @ 40kg

DB Incline
10 x 70, 80, 80#
8 x 90#

Wide Pulldown
10 x 90, 90, 90#
Reverse Grip
10 x 90, 110, 130#
Neutral Pulldown
10 x 130, 140, 150#

Bamboo Bench
20 x 100, 100#

Monday - June 11

Hang Clean High Pull
4 x 60, 80, 90, 100, 100, 100, 100kg

Deadlift - 3" deficit
4 x 60, 110, 150kg
6 x 4 @ 180kg

Bulgarian Split - 4-0-1 tempo
5 x 45, 95, 135, 165, 185, 205#

GH Raise
5 x bw, 10, 10, 15, 15#

Tuesday - May 8

Clean
3 x 60, 80kg
3 x 84kg (70%)
2 x 96kg (80%)
1 x 108kg (90%)

Hang Snatch
4 x 2 @ 65kg (72.5%) on the minute

Cambered bar Squat
5 x 135, 225#
3 x 295# (70%)
3 x 335# (80%)
2 x 380# (90%)

Reverse Hyper
12 x 90, 180, 180, 180#

Prowler x 4 down/back @ 20yds.
 + 50, 140, 190, 260#

Thursday - May 3

Snatch
2 x 20, 30, 40, 50kg
2 x 59kg (65%)
2 x 68kg (75%)
2 x 77kg (85%)

Hang Clean
 - 5 x 2 @ 81kg (67.5%) on the minute

T-Grip Bench
5 x 140, 180#
5 x 200# (65%)
5 x 230# (75%)
6 x 265# (85%)

3" bar Bench
10 x 135, 185, 225, 225#
9 x 225#

Dips
20 x bw
15 x 24kg
32kg x 10, 8, 7, 7

Pushdown drop-set burnouts
 10 x 90, 80, 70, 60, 50, 40, 30, 20# - no rest between

Tuesday - May 1

Clean
2 x 50, 60, 70kg
2 x 78kg (65%)
2 x 90kg (75%)
2 x 102kg (85%)

Hang Snatch
5 x 2 @ 61kg (67.5%) on the minute

Front Squat
5 x 60, 80kg
5 x 94kg (65%)
5 x 109kg (75%)
4 x 123kg (85%)

Zercher
5 x 60, 110, 150, 170kg

Harness Sled Pull + 180#
8 x 50yds

Everything felt heavy today, just no energy

Saturday - April 28

Snatch
3 x 45, 95, 110#
3 x 125# (60%)
3 x 145# (70%)
3 x 165# (80%)

Hang Clean
 - 6 x 2 @ 170# (62.5%)

Press
5 x 45, 85, 105#
5 x 125# (65%)
5 x 145# (75%)
7 x 165# (85%)

Push Press
8 x 135, 185#
6 x 205, 205#

Bent Over Row
8 x 135, 225, 245, 245, 245#

Seated DB Press
10 x 50, 60, 70#
8 x 75#

DB Row
10 x 100, 110, 120, 120#

Tuesday - April 24

Clean
3 x 50, 60kg
3 x 72kg (60%)
3 x 84kg (70%)
3 x 96kg (80%)

Hang Snatch
- 6 x 2 @ 59kg (62.5%) on the minute

Cambered Bar Squat
5 x 120, 210#
5 x 275# (65%)
5 x 315# (75%)
4 x 360# (85%)

Yoke Pick and hold
x 305, 485, 575, 665, 755, 805#

Stone Over Bar - 50"
175# x 10, 10
240# x 5, 7 - 60 sec.

Pistol
- 5 x 5 @ bw

Reverse Hyper
10 x 90, 90, 90#

Saturday - April 21

Jim Torrens memorial Team Strongman comp.

Our team finished 2nd overall.

1st event - Overhead Medball toss 7kg
- 1 attempt, not sure my distance since we added all ours together.

2nd event - 10" Log Clean + Press for reps
- 75 sec. 191# - 15 reps

3rd event - 455# hex deadlift for reps
- 60 sec. x 32 reps

4th event - medley
- 3 prowler pushes and 6 flips of 450/550/650 tires
(everyone did one leg)

Thursday - April 19

Snatch
3 x 20, 30, 40, 50kg
5 x 62kg (65%)
3 x 71kg (75%)
1 x 81kg (85%)

Hang Snatch
- 4 x 2 @ 84kg (70%) on the minute

Press - deload
5 x 30, 40, 44, 48, 53kg

Deadlift - deload
5 x 135, 225, 295, 320, 350#

Tuesday - April 17

Clean
5 x 60kg
5 x 78kg (65%)
3 x 90kg (75%)
1 x 102kg (85%)

Hang Clean
- 4 x 2 @ 67kg (70%) on the minute

Squat - deload
5 x 135, 185, 210, 230, 250#

T- Grip Bench - deload
5 x 100, 120, 145, 160, 175#

Thursday - April - 12

Snatch
3 x 20, 30, 40, 50kg
3 x 57kg (60%)
3 x 67kg (70%)
3 x 76kg (80%)

Hang Clean @ 65%
- 5 x 2 @ 78kg on the minute

T-Grip Bench - paused
5 x 140, 190#
5 x 220# (75%)
3 x 245# (85%)
5 x 275# (95%)

3" Bench
10 x 135, 185, 205, 225, 235# x 9

Incline Bench
10 x 135
6 x 185# - fatigued

Tuesday - April 10

Clean
3 x 50, 60kg
3 x 72kg (60%)
3 x 84kg (70%)
3 x 96kg (80%)

Hang Snatch
- 5 x 2 @ 62kg (65%) on the minute

Zercher
5 x 70, 120kg
3 x 160kg
1 x 200kg, missed at 215kg
3 x 180, 180, 180kg

Front Squat
3 x 60, 90, 110, 120, 130kg
1 x 140kg

GH Raise
5 x bw, 5, 10, 15, 20#

Monday - April 9

Crossfit-like

3 Rounds
Front Squat @ 165# x 5
Pullups x 18
Deadlift @ 225# x 5
Toes to Bar x 18
Push Jerk @ 165# x 5
Hands leave the ground Puhsup x 18
800m Run

Thursday - Apr. 5

Snatch
5 x 52kg (55%)
5 x 62kg (65%)
5 x 71kg (75%)

Hang Clean - on the 1:00
6 x 2 @ 72kg (60%)

Press
5 x 40, 50kg
3 x 60kg (70%)
3 x 68kg (80%)
5 x 77kg (90%)

Thruster
3 x 60, 80, 90, 95kg
2 x 100kg

Bent Over Row
8 x 60, 80, 100, 120, 120, 120kg

Seated Arnold Press
10 x 40, 60, 65#
8 x 70, 70, 70#

Tuesday - Apr. 3

Standing Triple Jump x 10

Clean
5 x 50kg
5 x 66kg (55%)
5 x 78kg (65%)
5 x 90kg (75%)

Hang Snatch
6 x 2 @ 57kg (60%)

Squat - paused
5 x 135, 225#
3 x 290# (70%)
3 x 335# (80%)
3 x 375# (90%)

18" High Box Squat
5 x 135, 225, 315, 365#
3 x 5 @ 405#

Pistol (r/l)
5 x bw, 16kg
3 x 20, 24, 28, 32kg

Saturday - Mar. 31

Log Clean once + Press
5 x 110, 160, 180#
3 x 210#
3 x 230#

Axle Clean + Press
1 x 205, 245#
10x 185#

Log Clean + Press
10 x 160#

Car Deadlift on Sorinex Hurricane
5 x 470, 560#
3 x 650#
2 x 740#

Friday - Mar. 30

Crossfit - WOD

5 Rounds - 3 minutes rest between rounds
- 20 pullups
- 30 pushups
- 40 situps
- 50 squats (11")

Here are my round splits
1) 4:30
2) 7:22
3) 7:30
4) 7:49
5) 8:47

KB Swing @ 16kg
- 2 minutes each arm

Thursday - Mar. 29

Clean High Pull
5 x 30, 50, 60, 60, 60, 60kg

T-Grip Bench - paused
5 x 140, 190#
3 x 205# (70%)
3 x 235# (80%)
4 x 260# (90%)

3" bar bench
10 x 135, 185, 205, 225#

Incline bench
10 x 135, 185#
8 x 185#

Tuesday - Mar. 27

Crossfit workout at noon

25 burpees
run 200m
25 pullups
run 200m
10 handstand pushups + 15 OH press @ 145#
run 200m
25 ring rows
run 200m
25 burpees


Later at 7:30pm

Clean
3 x 50, 70, 90, 110, 115kg

Zercher
5 x 90, 140, 170kg
4 x 190kg
1 x 210kg

Fr. Squat
5 x 60, 90, 110kg
3 x 120kg

Saturday - Mar. 24

Tire Flips
2 x 5 @ 285#
2 x 5 @ 600#
2 x 5 @ 900#

DB Clean + Press
5 x 50#
5 x 80#
5 x 95#
Circus DB @ 135# x 1, 3, 2

Deadlift Medley - pick heights listed
- Trapbar - 9"
- Bar - 15"
- Farmers Frame - 18"
- Axle - 13"

1st round
trap @ 205kg
bar @ 405#
frame @ 500#
axle @ 365#

2nd round
trap @ 225kg
bar @ 495#
frame @ 580#
axle @ 435#

3rd round
trap @ 275kg
bar @ 585#
frame @ 680#
axle @ 505#

150# sandbag carry - 135 yds.
200# sandbag carry - 95 yds.

Clean high pull / hang clean
3 x 60, 80, 100, 120, 120kg

Press
5 x 40, 48kg
5 x 55kg (65%)
5 x 64kg (75%)
5 x 72kg (85%)

Thruster
3 x 80, 90kg
missed - 100kg

Seated Arnold Press
10 x 40, 50, 60#
6 x 70, 70, 70#

Bamboo Standing Press
15 x 50, 50#

Wednesday - Mar. 21

2 minutes - Jump Rope

Treadmill
10 minutes - 7.0 mph
- 2.5% incline
5 minutes walk - 3.5 mph
- 6.5% incline

Tuesday - Mar. 20

2 minutes - Jump Rope

Squat - paused
5 x 135, 225#
5 x 270# (65%)
5 x 310# (75%)
5 x 355# (85%)

T-Grip Bench - paused
5 x 140, 160#
5 x 190# (65%)
5 x 220# (75%)
5 x 245# (85%)

Pistol (r/l)
5 x bw, 16kg
3 x 20, 24, 24, 24kg

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

Monday - Mar. 19

Concept 2 Rower

3 minute warm-up
10 sets - 40sec. Hard / 20 sec. Easy

I'll be doing a bit more cardio the next couple of weeks. I have a Tough Mudder 13 mile race, April 15.

Sat. - Mar. 17

Yoke / Farmers Frame / Snadbag Medley
- 485 / 400 / 150#
- 575 / 500 / 200#
- 625 / 550 / 250#

Log / Axle C+P - went back and forth (1) rep each for 3 reps on each
- 160 / 173#
- 190 / 193#
- 210 / 215#

Monday - Mar. 12

Zercher
5 x 50, 90, 130, 160, 180kg
3 x 200kg

Fr. Squat
3 x 60, 90, 110, 120kg
2 x 130kg

GH Raise
x 5, 8, 8

Thursday - Mar. 8

Continuing with the bodybuilding for the week. Slow tempo all the way

Bent Over Row
10 x 20, 40, 60, 80, 80, 80kg

Pulldown
10 x 110, 140, 160, 160, 160, 160#

DB Row
10 x 60, 80, 80#

Arm=Over-Arm Rope Pull - 50ft.
- sled + 35, 70, 105#

Tuesday - Mar. 6

Overhead Squat
3 x 20, 30, 40, 50, 60, 70kg
1 x 80kg

Front Squat - paused
5 x 50, 70, 90, 105, 105, 105kg

Squat - paused
8 x 135, 185, 225, 275, 275#

Seated Calf Raise
10 x 45, 100, 100, 100, 100#

Monday - Mar. 5

T-Grip Bench - paused
10 x 50, 100, 120, 140, 160, 190, 190#

Bamboo Bench
10 x 16, 36, 60, 60, 60kg

Tuesday - Feb. 28

2 minutes Jump Rope

Snatch
2 x 40, 50, 60, 70, 75, 80, 85, 90, 90kg

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

GH Raise
- 5 x 5

Monday - Feb. 27

2 minutes Jump Rope

Hang Clean
3 x 60, 80, 100, 110, 120kg

Hang Clean High Pull
3 x 130, 130kg

T-Grip Bench
5 x 140, 190
5 x 215# (75%)
3 x 245# (85%)
3 x 270# (95%)

Thursday - Feb. 23

2 minutes Jump Rope

Power Snatch
2 x 40, 50, 60, 70, 80, 80, 85, 85, 90, 90kg - 2 pulls

Dynamic Squat - Safety Squat bar, 15" box, #5 bands
- 12 sets of 2 on 1:00 @ 260#

Reverse Hyper - long strap
10 x 90, 180, 180, 180#

Wrist Roller - forward
2 x 100#

Tuesday - Feb. 21

2 minutes - Jump Rope

Log Clean + Jerk
3 x 110, 140, 160, 180, 200, 200#

Press
5 x 40, 50kg
3 x 60kg (70%)
3 x 68kg (80%)
4 x 77kg (90%)

Bent Over Row
8 x 50, 70, 90, 90, 90kg

Monday - Feb. 20

Jump Rope - 2 minutes

Snatch
3 x 30, 40, 50, 60, 65, 70, 70kg

Squat
5 x 135, 225#
3 x 290# (70%)
3 x 335# (80%)
5 x 375# (90%)

Axle DL
5 x 65, 115, 155, 185kg
Double Overhand Axle DL
200kg x 3, 1, 1
185kg x 3, 3, 3

GH Raise
x 10, 8, 8, 8

Inch DB farmers walk
x 50ft and 25ft. w/ a turn in both
x

Thursday - Feb. 16

Battling Ropes - Tabata x 8 sets

Log Clean + Press
5 x 110, 160, 160, 160, 160#

T-Grip Bench
5 x 140, 170#
3 x 200# (70%)
3 x 230# (80%)
5 x 255# (90%)

Tuesday - Feb. 14

Hurdle Jumps @ 12" x 6
- straight/lateral/straight x 6 each

Snatch
3 x 30, 40, 50, 55, 60, 60, 60kg

Dynamic Squat - SS bar, 15" box
- 250# + #5 bands
- 12 sets of 2 on the minute

Reverse Hyper - long strap
10 x 90, 180, 180, 180#

Plateau Buster 2-arm Swings
8 x 105, 195, 195, 195#

Monday - Feb. 13

Hang Snatch High Pull
5 x 60, 80, 90, 90, 90kg

Press
5 x 35, 45kg
5 x 55kg (65%)
5 x 64kg (75%)
7 x 72kg (85%)

Bent Over Row
8 x 60, 80, 100, 100, 100kg

Fat Gripz DB C+P
5 (r/l) x 70, 90, 110#
circus db (135#) x 3, 3, 3, 2, 1

15 minutes (EDT)
Seated Arnold Press @ 50#
- 10 sets of 5
DB Row @ 90#
- 10 sets of 5

DB Reverse Fly @ 10# - 3 x 10
Lat. Raise @ 15# - 3 x 10
Front Raise @ 20# - 3 x 10

Thursday - Feb. 9

Snatch Technique
pvc, 10kg, 15kg, 20kg


Squat
5 x 135, 225#
5 x 270# (65%)
5 x 310# (75%)
5 x 355# (85%)

15 minutes (EDT)
Good Morning @ 135#
- 5 sets of 5
Pistol @ 11"
- 5 sets of 5

Still feeling tired, but feels good to move the body.

Tuesday - Feb. 7

Lots of stretching and foam roller - long over due

Hurdle Jumps @ 12" x 6
- straight x 6
- lateral x 3 (r/l)
- straight x 6

Double KB Clean + Press @ 24kg - with a client
- 5 reps on the minute x 10 minutes

T-Grip Bench
5 x 50, 140, 160#
5 x 185# (65%)
5 x 215# (75%)
5 x 245# (85%)

30 degree Incline DB
10 x 70, 80, 90, 90, 90#

Hang Clean - with client
3 x 60, 70, 80, 80, 80kg

Double KB Swing - with client
8 x 16, 20, 24, 24kg

15 minutes (EDT)
Ring Dips
- 8 sets of 5
2" Pullup
- 8 sets o f 5

Monday - Feb. 6

Inch DB and Coulter DB walk
x 68 feet, 35ft., 10ft, 5 ft.

Those fell off the table real quick, but was very happy with my first trip with one turn.

Plate pinching
35's
35's around the body x 10-15
45's negative hold x 5 (r/l)

Wrist Roller Tower - forward
2 x 85#

Thursday - Feb. 2

Assistance Exercise Day - done randomly throughout the day

Pulldown
10 x 85, 100, 130, 150

Decline Situp
x 15, 15

DB Fly
10 x 10, 15, 20

Lat. Raise
10 x 7.5, 15

Bench Press
10 x 135, 135

Reverse Hyper
10 x 20, 70, 70, 70

Wednesday - Feb. 1

My Crossfit-like workout to get myself going again. Moving the gym has wasted my energy but it is great and I'm looking to be back to full training within the week.

Clean + Push Jerk from floor
30 reps at 90kg - 12 minutes total time

Monday - Jan. 23

Jump Rope

Pro-Agility x 10 sets
- 25 sec. rest between

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

Dynamic Squat + #5 bands, 14" box
- 6 x 2 @ 235#

Clean to Fr. Squat
3 x 60, 70, 80, 85, 90kg

High Box Squat - 18"
2 x 135, 225, 315, 405, 455#

GH Raise
- 5 x 5 @ bw

Agility Rings - Double leg x 6, single x 6 (r/l)
Band Side Shuffle - 3 x 4 (r/l)

Clean
3 x 60, 70, 80, 85, 90, 95, 95kg

Squat
5 x 135, 225#
5 x 270
5 x 315
6 x 355#

Reverse Hyper
10 x 20, 50, 70, 120, 120#

14" Pistol (r/l)
5 x bw, 12, 16, 24, 24, 24kg

Wed. - Jan 18

T-Grip Bench
5 x 50, 100, 140, 175#
5 x 195# (65%)
5 x 225# (75%)
6 x 255# (85%)

Dips
10 x bw
5 x 25, 45, 70, 90, 115, 135#
4 x 155#

30 degree incline DB Press
10 x 50, 70#
8 x 90, 90#

2-35s pinch around the body pass x 20, 20

Wrist Roller tower - 85# x 2

Cone Agility Sprints x 5

Double KB Swing
8 x 12, 16, 24, 24, 24kg

Dynamic Squat - 14" box, #5 bands
- 6 x 2 @ 225#

GH Raise
- 5 x 5 @ bw

Farmers Frame - 50 ft.
x 395, 575, 675, 675#

Silver Bullet
AtomsGrip 4 band x 15 sec.
#3 x 30 sec.

The Silver Bullet slides out a lot faster than the CLose the gap straps, wow that was humbling after holding the straps for almost a minute.

Blob (r/l) x 1, 2, 3, 1, 2, 3, 3, 1

Friday - Jan. 13

Axle DL
3 x 125kg
1 x 175, 205kg
175kg x 5, 5, 5, 5, 5

Inch + Coulture DB Farmers Walk
2 x 40ft.

Formulator
Flex - 3 x 10 @ 35, 45, 45#
Exten - 3 x 10 @ 10#

Thursday - Jan. 12

Agility Ladder

Box Jumps - 18"-24"-30"
- 3 x 6

Clean to Fr. Squat x 3 on 1:30 @ 70kg

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

Frame Carry
60 ft. x 400, 500, 600, 700#

Monday - Jan. 2

2 minutes Jump Rope

Double KB Snatch
6 x 16, 20, 24, 28, 32, 32, 32kg

Front Squat
5 x 60, 80kg
3 x 98kg (70%)
3 x 112kg (80%)
4 x 126kg (90%)

Deadlift
5 x 135, 225, 315#
3 x 380# (70%)
3 x 435# (80%)
5 x 490# (90%)

climber devise for wrist
internal/external/forward/backward wrist - 3 x 10 @ 25#

Grip is feeling tired so I am going to ease up til friday and then train once a week at higher intensities til the Fit Expo, Jan. 28-29.