Friday - June 28

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

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

Deadlift
5 x 135, 225, 315#  - double overhand fatgripz
1 x 365#  - double overhand fatgripz
5 x 8 @ 395# on 3:00 cycle x 8 last set - double overhand all sets

Fr. Squat
5 x 70, 95, 114, 131kg
2+1 @ 149kg

DB Shrugs - fat gripz
20 x 100, 120#

Log Clean + Push
5 x 110, 150, 175, 200#
3 x 225#

Strict Press - 3" axle
5 x 45, 95#
5 x 8 @ 120# on 3:00 cycle - right triceps/elbow still sore/painful from 138# InchDB snatch attempt.

Wednesday - June 26

MedBall Throw
2 x 8 @ 3kg

DB Shrugs - fatgrips
20x 100, 120#

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

Push Press - axle
8 x 15, 45kg
5 x 65, 75kg
5 x 8 @ 86kg on 3:00 cycle x 8 last set

Axle Clean once + Push Jerk
5 x 65, 75, 91, 105kg
1 x 115kg

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

Decline situp
3 x 15

Hangboard - 10 minute entry level routine

Tuesday - June 25

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

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

Squat
8 x 45, 135#
5 x 225, 275#
5 x 8 @ 320# on 3:00 cycle x 8 last set - felt surprisingly at the end

Keg/Keg/Sled Drag Medley
 x 150# / 200# / Sled+90#
 x 150# / 200# / Sled+160#
 x 150# / 200# / Sled+205#

SB Crunch - 3 x 25

Wednesday - June 19

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

MedBall Throw @ 3kg
2 x 8

DB Shrug w/ FatGripz
20 x 70, 90#

Push Press - axle
5 x 15, 45, 45, 53, 66, 79kg

Axle Clean + Push Jerk
5 x 45, 58, 73, 87kg

Metolius hangboard 10 minute beginner series

Looking to add in one day a week on the hangboard along with my daily trip across the monkey bars.  Looking at was to add extra grip work into my days with having to train grip specifically.  Will be using the FatGripz double overhand on all of my deadlift warm-up sets as well.

Tuesday - June 18

 De-Load week

2-arm swing
10 x 20, 24, 32, 32kg

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

Squat
5 x 45, 95, 135, 185, 255, 295#

Prowler +90#
 6 x 20yds. down/back

Also started this week doing (1) trip across my monkey bar rig a day regardless of what I am training specifically.

Wednesday - June 5

DB Shrugs
20 x 100, 120#

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

MedBall Throw
2 x 8 @ 4kg

Push Press
10 x 25, 115#
5 x 160, 180#
3 x 10 @ 195# on 3:00 cycle x 7+3 last set

Circus DB Clean + Press (r/l)
5 x 55#
2 x 105#
1 x 145#

Axle Clean + Press
5 x 145, 185#
3 x 215, 245#

Plank + 45#
2 x 60 sec.

Tuesday - June 4

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

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

Squat
8 x 45, 135#
5 x 225, 275, 310#
3 x 10 @ 335# on 3:00 cycle x 10 last set

Yoke - 50'
 x 395, 495, 595, 645#