Wednesday - Feb. 26

Erg - 500m
 - 1:43.4

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Axle Clean + Push Jerk - these felt WAYYY too easy today
5 x 60, 70, 80, 90, 103kg

Press
5 x 80, 100, 120, 140, 160#

DB Row
8 x 50, 70, 80, 90#

Hanging Leg Raise
3 x 10

Monday - Feb. 24

Working to 80% this week

Erg - 500m
 - 1:52.0

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Safety Bar Squat
5 x 70, 140, 230, 280, 310, 360#

Bulgarian Split
5 x 70, 140, 160, 160#

GH Raise
 x 5, 8, 8

Seated Calf
10 x 70, 105, 115#

Ab Wheel
 x 10, 10, 10

I have also been using dexterity balls throughout the day for active recovery of my hands.  Did this a couple of times last week as well.

Friday - Feb. 21

Yoga Class - level 2/3

Thursday - Feb. 20

De-load

Erg - 500m
 - 1:59.4

Jump Rope - 2 minutes

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

OH Squat
10x 10, 15, 20kg

Axle Clean + Push Jerk
5 x 50, 60, 70, 80, 80kg

Press
8 x 45, 65, 85, 95#

2" DB Row
8 x 50, 70, 70#

Floor Ab complex
 x 30 (6 positions) 

Monday - Feb. 17

De-Load Week

Erg - 500m
 - 1:51.4

Dynamic Warm-up

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Safety Bar Squat
5 x 70, 140, 190, 220, 240, 260#

Bulgarian Split
8 x bw, 70, 70#

Decline Situp
3 x 15

Friday - Feb. 14

Jump Rope - 2 minutes

Armaid

Metolius GripBall w/ extensors
4 x 6 (r/l)

Band Squats - average band
 x 8, 8, 8, 8

Frame Lockout - older RT handles
3 x 140, 230, 320#
1 x 370, 410, 430, 450, 460, 470#, (480# - questionable lockout, but did not rip out of my hands)

Medley #1 - completed all lifts.  HAPPY.

• Blob's to 44" - Blob50, 100stamp, 100stamp, 47.5#
• 45# Hub to 36"
• InchDB to 29"
• 4" pinch @ 70#
• 100# plates +50# + 45# rim lift
• Circus DB @ 204#
• Saxon DL @ 195#
• Anvil @ 171# + 19# chain
• Anvil Trainer @ 140#
• Broken DeadLift @ 55# per hand
• Saturn Globe Walk @ 70# (r/l) 
• Pop's Grip Machine @ 135# + average bands

Medley #2 - fully completed again.  VERY HAPPY

• Blob's to 44" - Blob50, 100stamp, 100stamp, 47.5#
• 45# Hub to 36"
• InchDB to 29"
• 4" pinch @ 70#
• 100# plates +50# + 45# rim lift
• Circus DB @ 204#
• Saxon DL @ 195#
• Anvil @ 171# + 19# chain
• Anvil Trainer @ 140#
• Broken DeadLift @ 55# per hand
• Saturn Globe Walk @ 75# (r/l) 
• Pop's Grip Machine @ 135# + average bands 

Coulter Bell
 1 x 185#

Armaid and quitting while I'm ahead

Thursday - Feb. 13

Erg - 500m
 - 1:55.6

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Fr. Squat
5 x 60, 80, 100, 116kg
3 x 132kg
1 x 147kg

Squat Clean
2 x 70, 90, 100, 105, 110kg

GH Raise
 x 8, 8

Ab Wheel
 x 12, 12, 12

Tuesday - Feb. 11

Erg - 500m
 - 1:46.8

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, 97kg
3 x 110kg
1 x 123kg

Press
5 x 45, 95, 115, 130, 150#
3 x 170#
1 x 190#

DB Row - 2.5"
8 x 50, 70, 100, 120#
8 x 140, 140, 140#

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

45# Hub to 36"
 x 1, 1, 1, 1, 1

Blob to 36"
 x 3, 3, 2

Monday - Feb. 10

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

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

Safety Bar Squat
5 x 70, 140, 230, 290, 335#
3 x 380#
425# x 1 eccentric

Bulgarian Split - 3 sec. Eccentric
5 x 70, 120, 140, 140#

AB Wheel
4 x 12

Saturday - Feb. 8

 Mighty Mitts Training

TrapBar Frame Deadlift with new version Rolling Thunder Handles
5 x 140, 230#
2 x 320, 370#
1 x 420#
5 x 1 @ 440#

Medley #1

• Blob's to 41" - Blob50, 100stamp, 100stamp, 47.5# - missed blob50
• 45# Hub to 36" - missed
• InchDB to 27"
• 4" pinch @ 70# - missed
• 100# plates + 45# rim lift
• Circus DB @ 181#
• Saxon DL @ 195#
• Anvil @ 171# + 19# chain - missed
• Anvil Trainer @ 140#
• Broken DeadLift @ 50# per hand
• Saturn Globe Walk @ 70# (r/l) - missed left hand
• Pop's Grip Machine @ 135# + monster mini bands

Medley #2

• Blob's to 44" - Blob50, 100stamp, 100stamp, 47.5#
• 45# Hub to 36" - missed
• InchDB to 29"
• 4" pinch @ 70# - missed
• 100# plates +50# + 45# rim lift
• Circus DB @ 190#
• Saxon DL @ 195#
• Anvil @ 171#
• Anvil Trainer @ 140#
• Broken DeadLift @ 55# per hand
• Saturn Globe Walk @ 70# (r/l) - missed left hhand
• Pop's Grip Machine @ 135# + average bands - missed, completed at 100#

Blob lifts to 36" (r/l)
 x 8, 8, 8

45# hub to 36" (r/l)
 x 1

185# Coulter Bell + 5# weight on hard side
 x 1, 1, 1, 1

Inch DB Lockout holds (r/l)
 x 10 sec., 10 sec., 10 sec.

I need to have a better warm-up.  Felt cold all day.  Thumb fatigue played a big role today.

Thursday - Feb. 6

Erg - 500m
 - 1:44.9

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Fr. Squat
5 x 70, 95kg
3 x 111, 126kg
3 x 142kg

Squat Clean
2 x 70, 90, 100, 105, 110, 115, 120kg

Deadlift
5 x 135, 225, 315, 395, 460#
5 x 520# - straps and belt, touch'n'go

Tuesday - Feb. 4

Jump Rope - 2 minutes

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

Reverse Hyper
12 x 50, 50#

OH Squat
10 x 10, 15, 20kg

Safety Bar Squat
5 x 70, 140, 230#
3 x 310, 355#
3 x 400#

Axle Continental + Push Jerk
5 x 65, 80kg
3 x 90, 103kg
3 x 116kg

2.5" DB Row
5 x 50, 70, 100, 120#
8 x 140, 140, 150#

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

4" Pinch Block
3 x 50, 60, 67.5, 70, 70#

Pop's Grip Machine
5 x 100# + mini bands
5 x 100# + monster mini bands
5 x 100# + monster mini bands

Broken Deadlift
3 x 50, 50#