Thursday - Oct. 31

Jump Rope - 2 minutes

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

Squat Clean
3 x 60, 70, 80, 90kg

Fr. Squat - paused
5 x 100, 113kg
3 x 128kg
1 x 143kg

DO Axle Deadlift
5 x 65, 115kg
3 x 147, 168kg
3, 1, 0.75 x 189kg
1, 1, 1 x 189kg - did these with 3 minutes rest between and a long pause at the top

Sumo RDL
10 x 135, 225, 275#

Later in afternoon.....

Seated Calf Raise
8 x 70, 105, 130, 130, 130#

Wrist Thingy - all directions
10 x 25, 35, 45, 45#

Tuesday - Oct. 29

Jump Rope - 2 minutes

Erg - tabata - resistance #6
 total meter - 1131
 ave. watts - 293.0

Handstand Pushup Eccentrics - 4 count
 x 3, 3, 3

DB Shrug
20 x 60, 80#

Axle Continental Clean + Push Jerk
5 x 55, 75kg
3 x 86, 98kg
3 x 111kg

Press - axle
8 x 45, 50, 55, 55kg

15 minutes (EDT) - 7 sets of each
1-arm DB Press - fatgripz @ 50# x 5 (r/l)
DB Row - 2.5" handle @ 120# x 5 (r/l)

Later in afternoon....

Rock Rings
On 3 minute cycle - 7 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right bent-arm hang - with offhand 1-finger assist
 - left bent-arm hang - with offhand 1-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist

SB Crunches
3 x 30

Preacher Curl
10 x 55, 75, 75#

Monday - Oct. 28

Jump Rope - 2 minutes

2-arm Swing
 10 x 20, 24, 32, 40kg

Squat - paused
5 x 135, 225
3 x 305, 350#
3 x 390#

Bulgarin Split - on hurricane
 5 x 90, 160, 250, 300, 300#

15 minutes (EDT) - 8 sets each
 - Lunge (r/l) @ 115# x 5
 - SL RDL (r/l) @ 32kg x 5

Hanging Leg Raise
3 x 15

Single Leg Calf Raise
 3 x 10 (r/l)

Saturday - Oct. 26

Jump Rope - 2 minutes

Squat Clean
5 x 115, 135, 165, 165#

Deadlift
5 x 135, 225, 315# - fat gripz
5 x 390, 450#
3 x 510# - belt
1 x 570# - belt

Sumo RDL
10 x 135, 225, 275, 315#

Seated Calf Raise
10 x 45, 70, 105, 130, 130#

DB Curls
10 x 25, 35, 40, 45#

 Bamboo Skull Crushers
10 x 50, 60, 70, 70#

Chris Rice Wrist thingy
all directions (r/l) 10 x 25#, 35#, 40#

Hanging Leg Raise with Twist
3 x 10 (r/l) 

Friday - Oct. 25

Jump Rope - 2 minutes

Erg - tabata - resistance @ #6
total meters - 1115
ave. watts -281.1

DB Shrug
20 x 50, 70#

Incline Bench
5 x 95, 135, 165, 190#
4 x 215#

Incline DB Press
10 x 70, 75, 75#

15 minutes (EDT) - 9 sets of each (WAY harder set-up today)
Dips on Rings x 5
Pullups on barbell atop power rack x 5

Later in afternoon......

Jump Rope - 2 minutes

DO Axle Deadlift
5 x 65, 115, 137, 158kg
4,2,2,1 x 179kg (all reps in under a minute with 3-4 sec. pause at top of final rep. Reps are designated in this way because they were all not touch-n-go)

Chris Rice Grip Machine
Index finger
 - 10 x 10#, 10#
Middle
 - 10 x 10#, 12.5#
Ring
 - 10 x 10#, 10#
Pinkie
 -10 x 5#, 5#
Thumb
 - 10 x 15#, 20#

'easier' Blob deadlifts - hard after grip machine work
 - right x 1, 1, 1, 1, 1
 - left x 1, 1, 1, 1, 1

Wrist roller tower
 - Pull back x 75, 75#
 - Push forward x 75, 75#

Tuesday - Oct. 22

Jump Rope - 2 minutes

Erg - tabata - resistance @ #7
meters - 1109
ave. watts - 275.9

Press
5 x 45, 65, 75, 85, 95, 105, 115, 125#

Press - bamboo bar
8 x 50, 70, 80, 80, 80#

15 minutes (EDT) - 12 sets each
DB Press - fat gripz @ 40# x 5 reps
DB Row - 2.5" handle @ 110# x 5 reps

Preacher Curl
 8 x 25, 45, 65, 75#

V-bar Pushdown
 8 x 50, 60, 70#

Ab Wheel
3 x 10

Later in afternoon......

Rock Rings
On 3 minute cycle - 7 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist
 - right full flex hang - with offhand 2-finger assist
 - left full flex hang - with offhand 2-finger assist

Monday - Oct. 21

Jump Rope - 2-minutes

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

Paused Squat - safety squat bar (easing tension on right elbow from arm wrestling)
5 x 140, 230, 285, 335#
5 x 350# - no pause

Bulgarian Split - hurricane
5 x 90, 160, 230, 250, 260#

15 minutes (EDT) - 8 sets each
Lunge @ 95# x 5 (r/l)
SL RDL @ 32kg x 5 (r/l)

Tuesday - Oct. 15

Jump Rope - 2 minutes

Bodyweight ladders - reps - 1/2/3/4/3/2/1/2/etc. (equal work/rest time)
 - Push-ups - 75
 - Inverted Row - 63
 - Shoulder press (feet on ground) - 55
 - Horizontal Row - 70

Crunch / Leg Raise - 3 x10 super set

Monday - Oct. 14

Bodyweight ladders for lower body - reps 1/2/3/4/3/2/1/2/ etc.
  (iPhone app for You Are Your Own Gym)
Step Back Lunge - 31 (r/l)
Single leg RDL - 30 (r/l)
Squat Jumps - 73
Lying hyperextensions - 60

Erg - tabata
meters - 1094
ave. watts - 265.4

Friday - Oct. 11

Jump Rope  - 2 minutes

Erg - half Tabata (2 mintues)
meters - 586
ave watts - 325.8

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

DO Axle Deadlift
5 x 65, 105, 115, 125, 135kg

Incline Bench
5 x 45, 95, 115, 135, 155, 175#

Front Squat - paused
5 x 60, 70, 80, 90, 100kg

4 Rounds x 8 reps each
 - Incline DB @ 50#
 - Pullup
 - 16" Pistol
 - Reverse Hyper @ 70#
 - Crunch/ Leg Raise

Barbell Wrist Curls
8 x 95, 135, 155, 175#

Barbell Wrist Extension
8 x 45, 55, 65, 65#

Wednesday - Oct. 9

De-Load Week

Jump Rope - 2 minutes

Erg - Half Tabata (2 minutes total)
meters - 589m
ave. watts - 330.5

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

Squat - paused, no belt
5 x 135, 185, 225, 275, 305#

Axle Clean + Push Press
5 x 45, 55, 65, 75, 80kg

4 Rounds x 8 each
 - Lunge @ 45#
 - DB Press @ 35#
 - DB Row @ 75#
 - SLDL @ 24kg
 - Toes to Bar

Friday - Oct. 4

Erg - Tabata
Total meters - 1092
ave. watts -  264.0

DB Shrug
20 x 60, 80#

Incline Bench
5 x 95, 135, 165, 190#
3 x 215#
1 x 240#

DB Incline Bench
10 x 70, 70, 70#

15 minutes (EDT) - 10 sets each
Pullup x 5
Dips x 8

Decline Situp
3 x 15

AB Wheel
3 x 10

Barbell Curl
5 x 95, 115, 135, 135#

Thursday - Oct. 3

Jump Rope - 2 minutes

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

Deadlift
5 x 135, 225# - fatgripz
3 x 315, 420, 480#
2 x 540#

DO Axle DL
5 x 65, 115, 158kg
3 x 179kg
knees x 200kg

Tuesday - Oct. 1

Jump Rope - 2 minutes

Erg - tabata's
Total meters - 1092
ave. Watts -263.8

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

DB Shrug
20 x 50, 70#

Axle Clean + Press
5 x 55, 78, 90kg
3 x 102kg
2 x 115kg

Strict Press
5 x 40, 50, 55, 58, 58kg

15 minutes (EDT) -
DB Press - fatgripz @ 45# x 8 reps - 7 sets
DB Row - 2.5" handle @ 110# x 8 reps - 6 sets

Hanging Leg Raise
3 x 15

DB Curls - run the rack
10 x 40# down to 5#, no rest between sets - 5# drops

Tri Pushdown drop sets - V-handle
10 x 90# down to 30#, no rest between sets - 10# drops