Friday - May 31

2-arm Swing
10 x 20, 24kg

Deadlift - straps to save grip
5 x 135, 225, 315#
5 x 10 @ 365# on 3:00 cycle x 10 last set

Wednesday - May 29

DB Shrug
20 x 100, 120#

2-Arm Swing
10 x 20, 24, 32, 40kg

MedThrows @ 4kg
2 x 6

Push Press - axle
8 x 15, 55kg
5 x 65kg
5 x 10 @ 79kg on 3:00 cycle x last set

Axle Clean + Push Jerk
5 x 65, 75, 91, 105, 119kg

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

SB Crunches
3 x 25

Tuesday - May 28

2-arm Swing
10x 20, 24, 32, 40kg

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

Squat
8 x 45, 135#
5 x 225#
1 x 275#
5 x 10 @ 295# on 3:00 cycle x 10 last set

Prowler - 20 yds. down/back
 x 90, 180, 270, 270#

Wednesday - May 22

MedBall Throw
2 x 6 @ 3kg

2-arm Swing
10 x 16, 20, 24, 28kg

DB Shrug
20 x 70, 70#

Push Press - axle
5 x 15, 45, 55, 65, 80kg

Axle C+P
5 x 65, 75kg

DB Row - Fat Gripz
10 x 50, 70#

Tuesday - May 21

Grippers - 20mm (r/l)
5 x guide, trainer, #1, #1.5, #2
3 x #2.5, #3
1 x 171.5, 174, 179, 182#

Left topped out at 171#, Right went to 182#.  Continued to do singles at #3 on left.

Wide Straps hold #3 (r/l) unsure of time but felt better than last week.

Squat deload
8 x 45, 135#
5 x 205, 255, 305#

Friday - May 17

Neck @ #3 band
x 15

2-arm Swing
10 x 20, 24, 32, 40kg

10 yds. Sprint x 8

Deadlift - 3/4" deficit
5 x 70, 120, 136kg
3 x 164kg
2 x 191kg
1 x 205, 218, 232kg
4 x 246kg

Fr. Squat
5 x 70, 110, 127kg
3 x 144kg
3 x 161kg - HUGE PR!!!

Strict Press
5 x 20, 40, 50kg
3 x 60kg
2 x 70kg
1 x 75, 80, 85kg
3 x 90kg

Log Clean + Push Jerk
5 x 170, 200#
3 x 225#
1+ x 250#

Wednesday - May 15

DB Shrug
20 x 100, 120#

2-arm Swing
10 x 20, 24, 32, 40kg

MedBall Throw
2 x 8 @ 4kg

Push Press - axle
8 x 15, 45kg
5 x 55, 65kg
3 x 78kg
2 x 91kg
1 x 98, 104, 111kg
3 x 117kg

Axle Clean + Push Jerk
5 x 70, 85, 101kg
3 x 115kg
1 x 128kg
cleaned - 137, 137kg

Plank + 35#
3 x 60sec.

Tuesday - May 14

IM Neck Harness
10 x 12kg
15 x 20kg

2-arm Swing
10 x 20, 24, 32, 40kg

Box Jumps
5 x 18, 24, 30, 36"
2 x 5 @ 42"

Squat
8 x 45, 135#
5 x 225, 250#
3 x 295#
2 x 345#
1 x 370, 395, 420#
4 x 445#

Husafelt Carry - 250#
 x 2 carries ~ 190ft.

Bulgarian Split - hurricane
6 x 90, 180, 270#

Ab Wheel
3 x 15

Later in the day
Grippers - 20mm block set (r/l)
5 x trainer, #1, #1.5, #2, #2.5
#3 x (5R/3L), (5R/4L)
#3 straps hold 5# - thin - R x 34sec., L x 21sec.

Saturday - May 11

DB Shrug
20 x 100, 120#

2-arm Swing
10x 20, 24,, 32, 40kg

MedBall Throw
2 x 8 @ 4kg

Press
8 x 20, 40kg
5 x 50kg
3 x 60kg
1 x 70, 77kg
5 x 3 @ 83kg on 3:00 cycle x 3 last set

Log Clean + Push Jerk
5 x 110, 160#
3 x 185, 210#

SB Crunches
3 x 30

Friday - May 10

Neck @ #3 band x 15

2-arm Swing
10 x 20, 24, 32, 40kg

10yds. Sprint x 8

Deadlift
5 x 70, 120kg
3 x 160kg
1 x 191, 212kg
5 x 3 @ 225kg on 3:00 cycle x 3 last set

Fr. Squat
5 x 60, 100kg
3 x 119, 136, 153kg

Hanging Knee Raise
3 x 15

Wednesday - May 8

2-arm Swing
10 x 20, 24, 32, 40kg

MedBall Throw
2 x 6 @ 4kg

DB Shrug
20 x 100, 120#

Push Press - axle
8 x 15, 55kg
5 x 70kg
3 x 80kg
1 x 91, 101kg
5 x 3 @ 107kg on 3:00 x 4 last set

Axle Clean + Push Jerk
5 x 65, 80kg
3 x 95, 108kg
122kg x 4

DB Row - 2" handle
8 x 120, 130, 140#

Abs to finish

Tuesday - May 7

IM Neck harness
10 x 12kg
15 x 20kg

2-arm Swing
10 x 20, 24, 32, 40kg

Box Jump
5 x 18, 24, 30, 36"
2 x 4 @ 42"

Squat
8 x 45, 135#
5 x 225#
3 x 315#
1 x 345, 385#
5 x 3 @ 410# on 3:00 cycle x 3 last set

Sandbag Circuit - 40' down/back
-  250# x 5 on 1:00

Bulgarian Split - hurricane
6 x 90, 180, 270, 270#

Seated Calf
 10 x 70, 115, 115#

SB Crunches
3 x 25

Friday - May 3

Neck x 15 @ bw

2-arm Swing
10 x 20, 24, 32, 40kg

Sprint - 10yds. x 8

Deadlift
5 x 70kg
3 x 120, 160kg
1 x 185kg
7 x 3 @ 205kg on 3:00 cycle x 3 last set

Fr. Squat
5 x 70, 90, 110, 127, 144kg x 4+

Strict Press
5 x 20, 40kg
3 x 50kg
1 x 60kg
7 x 3 @ 71kg on 3:00 cycle x 5 last set

Log Clean + Press
5 x 110, 140, 170, 200, 225#

Stone series to platforms -66, 60, 54, 48, 42"
x 160, 175, 240, 260, 275#
x 175, 240, 260, 275, 290#
x 240, 260, 280, 300, 335#

Wednesday - May 1

DB Shrug
20 x 100, 120#

MedBall Throw
2 x 6 @ 4kg

2-arm Swing
10 x 20, 24, 32, 40kg

Push Press - axle
5 x 15, 45, 65kg
3 x 75, 85kg
7 x 3 at 98kg on 3:00 cycle x last set

Axle Clean + Push Jerk
5 x 65, 75, 90, 101, 115kg

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

Decline Situp
3 x 15