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#