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#