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