Saturday - March 30

MedBall Throw
3kg - 2 x 8

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

Bench
8 x 45, 95
6 x 140, 175, 210#

Pulldown
10 x 120, 150, 160, 170#

Bamboo Bench
12 x 32, 52, 52kg

Grippers - 20mm block (r/l)
GHP6 - 5 x 5

2-15kg plate clean+press x 1

RT
 - 3 x 10 (r/l) @ 135#

35s pass around body
- 2 x 10 (r/l)

Friday - March 29

De-load feeling good

IM Neck Harness
12 x 12kg

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

Light sprint - 10yds x 8

Barbell Snatch technique with bar

Deadlift - 3/4" deficit
5 x 60, 109, 137, 164kg

Fr. Squat
5 x 65, 85, 100kg

Decline Situp
3 x 15

Wednesday - Mar. 27

De-Load week continued

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

MedBall Throw
2 x 6 @ 3kg

Push Press - 2" axle
8 x 15, 45kg
6 x 52, 65, 78kg

Axle Press
5 x 40, 50, 60kg

2" DB Row
10 x 70, 70, 70#

SB Crunch
3 x 20

Tuesday - Mar. 26

 De-Load Week

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

Box Jumps
5 x 18, 24"
3 x 5 @ 30"

Squat
8 x 45, 135#
6 x 200, 250, 300#

Bulgarian Split w/ Hurricane
3 x 10 - just handles

Reverse Hyper
3 x 12 @ 70#

Ab Wheel - 2 x 10

Saturday - Mar. 23

MedBall Throws
1 x 8 @ 3kg

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

Overhead Medley - #1
Keg - 150#
Axle - 90kg
DB - 100#
Log - 220#

Overhead Medley - #2
Keg - 200#
Axle - 105kg
DB - 120#
Log - 250# - missed

Overhead Medley - #1
Keg - 200#
Axle - 115kg
DB - 155#
Log - 250# - missed

Axle C+P
1 x 115, 120, 125, 130kg
missed 137kg

Stone to shoulder
6 x 175# (r/l)
3 x 240# (r/l)

Friday - Mar. 22

IM Neck Harness
12kg x 10
20kg x 15

10yds. Sprint x 8

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

Deadlift
5 x 70, 110, 137kg
3 x 164kg
2 x 191kg
1 x 205kg
8 x 218kg

Fr. Squat
5 x 60, 100, 120kg
3 x 136kg
3 x 152kg - huge PR here, very happy

Bench - 3" Axle
8 x 45, 95, 135#
5 x 175#
3 x 205#
2 x 240#
1 x 260#
10 x 275#
 

Wed. - Mar. 20

MedBall Throws
2 x 8 @ 3kg

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

DB Shrugs
20 x 80, 100, 100#

Push Press - T-Grip
8 x 50, 100#
5 x 140#
3 x 165#
2 x 190#
1 x 205#
9 x 220#

Axle Press
10 x 55, 60,65kg

DB Row - 2" handle
10 x 100, 120, 130, 130#

Dips
20 x 16, 24, 32kg

Hurricane Shrugs
12 x 90,  230, 230#

Tuesday - Mar. 19

IM Neck Harness
12kg x 10
20kg x 15

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

Box Jumps
5 x 18, 24, 30"
4 x 5 @ 36"

Squat
8 x 45, 135#
5 x 225, 250#
3 x 295#
2 x 345#
1 x 370#
10 x 395# - a most excellent rep PR for this weight

Hurricane Bulgarian Split
10 x 90, 160, 210#

Reverse Hyper
10 x 160, 160, 160#

Friday - Mar. 15

IM Neck Harness
12kg x 10
20kg x 15

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

10 yds. sprints x 8

Deadlift
8 x 70kg
5 x 120kg
3 x 164, 184kg
3 x 8 @ 198kg on 3 minute cycle x 8 last set

Fr. Squat
5 x 60kg
3 x 100, 112, 128, 144kg

Bench - 3" Axle - paused 1st rep
8 x 45, 95, 135#
5 x 185#
3 x 205, 235#
3 x 8 @ 250# on 3 minute cycle x 9 last set

Wed. - Mar. 13

MedBall Throw
3kg - 2 x 8

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

DB Shrugs
20 x 80, 100, 100#

Push Press - T-Grip
8 x 50, 100#
3 x 165, 185#
3 x 8 @ 200# on 3 minute cycle x 9 last set

Axle Press
10 x 55, 60, 60kg

DB Row - 2" handle
10 x 100, 120, 120, 120#

Dips
20 x 16, 24, 32kg

Tuesday - Mar. 12

IM Neck Harness
12 x 12kg
12 x 20kg

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

Box Jumps
5 x 18, 24, 30"
4 x 5 @ 36"

Squat
8 x 45, 135, 225#
3 x 295, 335#
3 x 8 @ 360# (72.5%) on 3 minute cycle x 8 last set

Hurricane Bulgarian Split
10 x 90, 140, 160#

Reverse Hyper
12 x 140, 140, 140#

Sat. - Mar. 9

MedBall Throws
3kg - 2 x 8

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

DB Shrugs
20 x 80, 100#

Bench - 3" axle
8 x 45, 95, 135#
5 x 185#
5 x 8 @ 225# on 3 minute cycle x 11 last set

Close Grip Bench + (chains)
8 x 135(2), 185(2), 205(2), 185(2)

Pullups
bw x 8, 8, 8, 8

DB Clean + Press (r/l)
8 x 70, 100, 100#

Friday - Mar. 8

IM Neck Harness
12kg x 10
20kg x 10

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

Box Jump
5 x 18, 24, 30"
4 x 4 @ 36"

Deadlift
5 x 70, 120kg
3 x 160kg
5 x 8 @ 177kg on 3 minute cycle

Fr. Squat
5 x 70kg
5 x 104kg (65%)
5 x 120kg (75%)
5 x 136kg (85%)

Good Morning
10 x 70, 90, 90kg

Wed. - Mar. 6

MedBall Throws
3kg - 2 x 8

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

T-grip Push Press
8 x 50, 100, 140
5 x 8 @ 180# on 3 minute cycle x 8 last set

Axle Press
10 x 55, 60, 60kg

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

Dips
20 x 16, 32kg, bw  - was fried

Tuesday - Mar. 5

IM Neck harness
16kg x 20

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

Box Jumps
5 x 18, 24, 30"
4 x 4 @ 36"

Squat
8 x 135, 225#
3 x 275#
5 x 8 @ 320# (65%) on 3 minute cycle x 8 last set

Bulgarian Split w/ Hurricane
10 x 90, 90, 90#  - holy awful in a good way

Reverse Hyper
12 x 140, 140, 140#