Tuesday - Dec. 31

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75kg
3 x 89, 102kg
 3 x 114kg

Press
5 x 95, 115#
3 x140, 160#
3 x 180#
10 x 135#

15 minutes (EDT) - 10 sets of each
DB Press - fatgripz @ 55# x 5
2.5" DB Row @ 130# x 5

Plate Pinching - deadlifts
wide 25s x 5
wide 35s x 3 sets - two hand dl and one hand hold ~ 2-3 sec.
35s x 5, 5, 5, 5, 5

Floor Ab circuit
 6 sets x 30

Monday - Dec. 30

After being sick the 2nd half of last week, I will be repeated my percentages for this week.

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 5, 10, 15kg

Snatch
2 x 30, 40, 50, 60, 60, 60, 60kg

Squat - safety bar
5 x 70, 140, 230#
3 x 305, 350#
5  x  390#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 170, 190, 210#

GH Raise
 x 5, 8, 10, 10

Standing Single Leg Calf Raise
 x 10, 10, 10 (r/l)

Ab Wheel
3 x 12

Tuesday - Dec. 24

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75kg
3 x 89, 102kg
4 x 114kg

Press
10 x 115, 135, 135#

Monday - Dec. 23

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10x 5, 10, 15kg

Snatch
2 x 30, 40, 50, 60, 60, 60, 60kg

Squat - safety bar
5 x 70, 140, 230#
3 x 305, 350#
4 x  390#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 170, 190, 210#

GH Raise
 x 5, 8, 10, 10

Standing Single Leg Calf Raise
 x 10, 10, 10 (r/l)

Ab Wheel
3 x 12

Saturday - Dec. 21

Incline Bench - 3" axle5 x 45, 95, 135, 175, 205#
6 x 230#

Incline DB - fat gripz
10 x 70, 80, 90, 90#

Bamboo Bench
12 x 32kg, 56kg, 56kg

Bamboo Wrist Curls - bench supported forearms
10 x 24kg, 32kg, 32kg
Extension - 3 x 10 @ 12kg

Thursday - Dec. 19

Jump Rope - 2 minutes

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

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 60, 80, 90, 100, 110, 115, 115kg

Deadlift
5 x 135, 225, 315, 395, 460#
6 x 520#

DO Axle Deadlift
5 x 65, 115, 142, 164kg
7 x 185kg

Later in the afternoon........

Rolling Thunder (r/l)
8 x 90, 135, 160, 170, 180, 180, 180#

Silver Bullet hold (2.5kg) - not max time holds (r/l)
 #1 x 30 sec.
 #2 x 30 sec.
 #3 x 10 sec., 12 sec., 15 sec.

Fr. Squat
5 x 60, 80, 101, 116kg
5 x 132kg

Tuesday - Dec. 17

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75, 83, 95
7 x 108kg

Press
10 x 115, 125, 135, 135#

15 minutes (EDT) - 10 sets of each
1-arm DB Press - fatgripz @ 55#
2.5" DB Row @ 120#


Later in afternoon.....

10 minute Hangboard - Entry

Ab Wheel
3 x 10

Monday - Dec. 16

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 40kg

OH Squat
10 x 5, 10, 15, 20kg

Safety Bar Squat
5 x 70, 140, 230, 285, 325#
6 x 370#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 190, 190, 190#

GH Raise
bw x 5, 8, 10, 10

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

Hanging Leg Raise w/ Twist - hanging from Rolling Thunder handles
4 x 10 (r/l)

Plank
2 x 60 sec.

Saturday - Dec. 14

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

Strongman Training with some out of town guys

Log
3 x 110, 160, 180, 200, 220#
1 x 230#

Stone over 53" bar - no tacky
2 x 175, 240, 265, 280#

Farmers - 60'
 x 105, 155, 195, 245, 295#

Thursday - Dec. 12

De-Load continues

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 50, 60, 70, 80, 90, 100, 105, 110, 110, 110kg

Incline DB Press - fatgripz
10 x 40, 50, 60, 70, 70, 70#

Wednesday - Dec. 11

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Erg
 - 2000m - Time: 6:53.8
 - ave. watts -316.1
 - resistance at #5

Tuesday - Dec. 10

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Safety Bar Squat
8 x 70, 140, 190, 230, 280, 280#

Bamboo Bar Press
8 x 50, 70, 100, 100#

Double KB Clean and Push Press
 - 30 sec. Work / Rest x 8 sets - 8 reps per set @ 20kg

Friday - Dec. 6

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Incline Bench - 3" axle
5 x 45, 135, 165, 190#
3 x 215#
3 x 250# - miss loaded (should have been 240#), still strong

Thursday - Dec. 5

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 60, 70, 80, 90, 95, 100kg

Deadlift
5 x 135, 225, 315, 395, 455#
3 x 515#
2 x 575# - belt (very happy with this PR)

DO Axle DL
5 x 65, 125, 161kg
3 x 183kg
1, 1 x 204kg

Later in afternoon.......

Fr. Squat
5 x 70, 100, 113kg
3 x 128kg
2 x 143kg

Tuesday - Dec. 3

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32kg

OH Squat
10 x 5, 10, 15kg

Axle Clean + Push Jerk
5 x 65, 80, 94kg
3 x 106kg
 1, cleaned, 1 x 119kg

Press
10 x 95, 115, 135, 135#

Later in afternoon....

15 minutes (EDT) - 10 sets each
FatGripz 1-arm DB Press @ 55# x 5 reps (r/l)
2" handle DB Row @ 120# x 5 reps (r/l)

KB Double Clean + Push Press
 - 30 sec. Work/Rest x 8 sets - 8 reps each set

Hanging Leg Raise w/ twist
 3 x 10 (r/l)

Monday - Dec. 2

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 40kg

OH Squat
10 x 5, 10, 15, 20kg

Squat
5 x 135, 225, 325#
3 x 370#
3 x 415#

Bulgarian Split - SSB - 5 sec eccentric
5 x 140, 190, 190, 190#

Later in afternoon......

Squat Clean
 - 135# x 30 reps - 4 minutes 45 seconds