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