Friday - Jan. 31

Mighty Mitts Training

Jump Rope - 2 minutes

Jump Stretch Band squats
 x 6, 6, 6, 6

TrapBar Frame Deadlift with Rolling Thunder Handles
2 x 140, 230, 320, 370, 410, 430, 430, 430, 430, 430#

Medley #1

• Blob's to 36" - Blob50, 100stamp, 100stamp, 47.5#
• 45# Hub to 30"
• InchDB to 24"
• 4" pinch @ 60#
• 100# plates rim lift
• Circus DB @ 181#
• Saxon DL @ 175#
• Anvil @ 171#
• Anvil Trainer @ 115#
• Broken DeadLift @ 50# per hand
• Saturn Globe Walk @ 60# (r/l)
• Pop's Grip Machine @ 135# + mini bands

Medley #2

• Blob's to 39" - Blob50, 100stamp, 100stamp, 47.5#
• 45# Hub to 30"
• InchDB to 27"
• 4" pinch @ 65#
• 100# plates + 50# rim lift
• Circus DB @ 181#
• Saxon DL @ 195#
• Anvil @ 171# + 19# chain  (not a full lift, broke from floor multiple times)
• Anvil Trainer @ 140#
• Broken DeadLift @ 50# per hand
• Saturn Globe Walk @ 70# (r/l)
• Pop's Grip Machine @ 135# + monster mini bands

Medley #3

• Blob's to 41" - Blob50, 100stamp, 100stamp, 47.5#
• 45# Hub to 33"
• InchDB to 27"
• 4" pinch @ 65#
• 100# plates +50# rim lift
• Circus DB @ 181#
• Saxon DL @ 195#
• Anvil @ 171# + 19# chain
• Anvil Trainer @ 140#
• Broken DeadLift @ 50# per hand
• Saturn Globe Walk @ 70# (r/l)
• Pop's Grip Machine @ 135# + monster mini bands

Thursday - Jan. 30

Jump Rope - 2 minutes

Reverse Hyper
12 x 50, 50#

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

OH Squat
10 x 10, 15, 20kg

Fr. Squat
5 x 60, 80, 103, 119kg
5 x 134kg

Squat Clean
2 x 60, 80, 100, 110, 115, 120kg
1 x 125kg

Tuesday - Jan. 28

Treadmill
 - 5 minutes @ 6.5 mph, 2.5% grade

 Later in afternoon......

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Press
5 x 95, 115, 135, 155#
2 x 180#

Axle Continental + Push Jerk
5 x 65, 75, 85, 97kg
5 x 110kg

2.5" DB Row
 5 x 50, 80, 100#
 8 x 130, 140, 140, 140#

Fat Gripz DB Press
8 x 40, 50, 60, 65, 70#

Hanging Leg Raise
3 x 15





Mighty Mitts specific training
4" pinch block
3 x 50, 55, 60, 65#

Sorinex Anvil Trainer - held at 3.5" width
3 x 115, 115, 125, 125#

Broken Deadlift training
3 x 45, 55, 45, 45# each hand

Saturn Globe walk (r/l)
x 50, 60, 60#

Pop's Grip Machine
 100# + mini bands x 3
 135# + mini bands x 3, 3, 3
 

Monday - Jan. 27

Jump Rope - 2 minutes

Reverse Hyper @ 70# 2 x 12

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

OH Squat
10 x 10, 15, 20kg

Snatch
2 x 30, 40, 50, 60, 70, 70kg

Safety Bar Squat
5 x 140, 230, 290, 335#
5 x 380#

Bulgarian Split
5 x 140, 140, 140, 140, 140#

GH Raise
 x 5, 8, 10, 10

Hanging Leg Raise
3 x 15

Good to be back.  Squatting the day after 6 hours of skiing is definitely a challenge.

Tuesday - Jan. 21

Full Clean + Split Jerk
 2 x 60, 80, 90, 90, 90, 90, 90kg

Pinch lifts
2-15kg (steel) x 5, 5
Blob x 1, 2
90hex x 1, 2, 3, 4, 5, 1, 2, 3

Wednesday - Jan. 15

Oly Clean lifts while coaching technique to a gym member. 

Lots of 60kg and myself up to 110kg with pauses in various positions.

Tuesday - Jan. 14

Yoga Class

Monday - Jan. 13

Treadmill
 - 5 minutes
 - 6.0 mph
 - 3% grade

Thursday - Jan. 9

Erg - 500m
 - 1:47.4

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

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

Deadlift
5 x 135, 225, 315#
3 x 425, 490#
4 x 550# (2 double overhand thumbless, 1 DO, 1 regular) - all beltless

DO Axle DL
5 x 65, 115, 165kg
3 x 185kg
2, rechalk 1 with big hitch x 207kg (3 reps total)

Fr. Squat
5 x 70, 100, 116kg
3 x 132kg
2 x 147kg

Tuesday - Jan. 7

Erg - 500m
 - 1:55.0

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Axle Continental Clean + Push Jerk
5 x 65, 85, 95kg
3 x 108kg
3 x 121kg

Press
5 x 45, 95, 135, 150#
3 x 170#
2 x 190#
10 x 135#

Monday - Jan. 6

Erg - 500m
 - 1:52.7

Jump Rope - 2 minutes

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

OH Squat
10x 10, 15, 20kg

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

Squat - Safety Squat bar
5 x 70, 140, 230, 285, 330#
3 x 375#
2 x 420#

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

GH Raise
bw x 5, 8, 10, 10

Seated Calf Raise
10 x 70, 115, 140, 140#

Saturday - Jan. 4

Erg - 5000m
 - time 19:22.4
 - 1:56.4 split ave.
 - resistance @ #10

First time doing this distance.  Felt solid but not sure if I'd want to push the pace much faster.

Friday - Jan. 3

Erg - 500m - 1:47.0

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Squat Clean
2 x 60, 80, 100, 110, 115, 120, 125kg

Fr. Squat
5 x 60, 90kg
3 x 109, 124kg
2 x 140kg

DO Axle DL
5 x 65, 115kg
3 x 153, 174kg
2, 1 x 196kg