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.