Thursday - Jan. 31

IM Neck harness
12kg x 20

2-arm Swing
10 x 16, 24, 32, 40kg

Box Jumps
4 x 18", 24"
4 x 4 @ 30"

Squat
5 x 135, 225#
5 x 265# (55%)
5 x 315# (65%)
5 x 365# (75%)

Reverse Hyper
15 x 90, 90, 90#

Doing a Crossfit Strongman comp tomorrow so don't want to do too much today.

Tuesday - Jan. 29

IM neck harness
20 x 12kg

2-arm Swing
10 x 16, 24, 32, 40kg

Med Ball throws
 3x 6 @ 3kg

T-Grip Push Press
5 x 100, 120#
5 x 145# (55%)
5 x 175# (65%)
5 x 200# (75%)

Axle Press
10 x 45, 55, 60, 60, 60kg

DB Row
12 x 90, 100,100, 100#

Dips
 x 20, 20, 20, 20

Monday - Jan. 28

2-arm Swing
10 x 16, 24, 32, 40kg

Neck @ #3 band x 20

10 yds. sprint x 8 - walk back rest

Deadlift
5 x 70, 120kg
5 x 149kg (55%)
5 x 176kg (65%)
5 x 203kg (75%)

Fr. Squat
5 x 60, 70kg
5 x 83kg (55%)
5 x 98kg (65%)
5 x 113kg (75%)

GH Raise
 x 15, 15, 15

Tuesday - Jan. 22

Still beat up from the weekend so will be taking 2 lighter weeks to get my body back and programming to match up with my planned competitions; Arnold Classic Mighty Mitts (March 1-2) and USAPL Battle of the Great Lakes (April 13).

IM Neck Harness @ 12kg
 x 20 each direction

MedBall Throws @ 3kg
3 x 6

2-arm Swing
10 x 16, 24, 32, 40kg

Push Press - T-grip bar
5 x 100, 120#
5 x 145# (55%)
5 x 175# (65%)
5 x 200# (75%)

Axle Press
10 x 55, 60, 60kg

DB Row
10 x 70, 90, 100, 100#

Dips
x 20, 20, 20

Wednesday - Jan. 16

2-arm Swing
10 x 16, 24, 32, 40kg

Squat
5 x 135, 225#
5 x 315# (65%)
5 x 365# (75%)
5 x 410# (85%) - didn't go 5+, saving energy for LA this weekend

Reverse Hyper
10 x 90, 140, 160, 160#

Tuesday - Jan. 15

IM neck harness
12kg x 20 all directions

2-arm Swing
10 x 16, 24, 32, 40kg

Push Press - t-grip bar
5 x 50, 100, 140#
5 x 175# (65%)
5 x 200# (75%)
5 x 225# (85%)

Press
10 x 45, 95, 135, 135#

DB Row
10 x 100, 110, 120, 120#

Monday - Jan. 14

2-arm Swing
10 x 16, 24, 32, 40kg

Hang Clean High Pull - straps
5 x 60, 90kg
4 x 5 @ 110kg

Front Squat
5 x 60, 90, 110, 130kg
3 x 140kg

GH Raise
3 x 8

Tuesday - Jan. 8

2-arm Swing
10 x 16, 24, 32, 40kg

T-Grip Push Press - used to t-grip bar to alive stress on my elbow
5 x 50, 100, 140#
3 x 195# (70%)
3 x 225# (80%)
0 x 250# (90%) - definitely a different feel with the t-grip

Press - t-grip
8 x 140, 140, 140, 140#

DB Row
10 x 100, 110, 120, 120, 120#

DB Curl + Press
10 x 30, 40, 50#

Preacher Curl
3 x 10 @ 75#

Tri. Pushdown
3 x 10 @ 80#

Saturday - Jan. 5

DO Axle Deadlift
5 x 70, 120kg - alternating grip
1 x 160, 180, 190, 200, 210kg - double overhand
180kg x 6 - double overhand

Rolling Thunder
1 x 160, 210, 220, 230#
1 x 210#

Silver Bullet @ #3
 - 33 sec.

Pinch Blocks to 18"
 - 90hex, 95york, blob50, 100york, 110hex, 100york x 3

Wrist Roller tower
 @ 125# - 29 sec.

InchDB - 2 minutes
 x 24

Friday - Jan. 4

Neck Harness
10 x 12kg

2-arm Swing
10 x 16, 24, 32, 40kg

Band Pull Aparts
 x 10

Bench - paused 1st rep
5 x 95, 135, 185#
5 x 215# (65%)
5 x 250# (75%)
9 x 280# (85%)

Close Grip Bench
8 x 135, 185, 225, 225, 225#

Pullups
 x 8, 8, 8

Thursday - Jan. 3

Neck @ bw x 20

2-arm swing
10 x 16, 24, 32, 40kg

Squat
5 x 135, 225#
5 x 315# (65%)
5 x 365# (75%)
5 x 410# (85%)

Safety Bar Squat - narrow stance
8 x 160, 250, 320, 320#

Reverse Hyper
10 x 90, 140, 140, 140#

Seated Calf
10 x 45, 70, 115, 115, 115#

2-arm Swing
10 x 85, 155, 155#

Tuesday - Jan. 1

Neck @ #3 band x 15
neck harness @ 12kg x 15

2-arm Swing
10 x 16, 24, 32, 40kg

Push Press
5 x 95, 135, 165#
5 x 185# (65%)
5 x 210# (75%)
5 x 240# (85%)

Press
10 x 135, 155, 135#

DB Row
10 x 100, 110, 120, 120#

Tri. Pushdown drop sets x 10
 - starting at 90# down to 20#

DB Curl drop sets x 10 (r/l)
 - starting at 50# down to 5#

DB Lat. Raise
3 x 10 @ 15#