Optimal Performance Training

Monday - Jan. 23

2012-01-24T09:37:00.002-05:00

Jump Rope

Pro-Agility x 10 sets
- 25 sec. rest between

Double KB Swing
10 x 12, 16, 24, 24, 24kg

Dynamic Squat + #5 bands, 14" box
- 6 x 2 @ 235#

Clean to Fr. Squat
3 x 60, 70, 80, 85, 90kg

High Box Squat - 18"
2 x 135, 225, 315, 405, 455#

GH Raise
- 5 x 5 @ bw

2012-01-19T15:56:00.002-05:00

Agility Rings - Double leg x 6, single x 6 (r/l)
Band Side Shuffle - 3 x 4 (r/l)

Clean
3 x 60, 70, 80, 85, 90, 95, 95kg

Squat
5 x 135, 225#
5 x 270
5 x 315
6 x 355#

Reverse Hyper
10 x 20, 50, 70, 120, 120#

14" Pistol (r/l)
5 x bw, 12, 16, 24, 24, 24kg

Wed. - Jan 18

2012-01-18T11:26:00.003-05:00

T-Grip Bench
5 x 50, 100, 140, 175#
5 x 195# (65%)
5 x 225# (75%)
6 x 255# (85%)

Dips
10 x bw
5 x 25, 45, 70, 90, 115, 135#
4 x 155#

30 degree incline DB Press
10 x 50, 70#
8 x 90, 90#

2-35s pinch around the body pass x 20, 20

Wrist Roller tower - 85# x 2

2012-01-16T06:39:00.000-05:00

Cone Agility Sprints x 5

Double KB Swing
8 x 12, 16, 24, 24, 24kg

Dynamic Squat - 14" box, #5 bands
- 6 x 2 @ 225#

GH Raise
- 5 x 5 @ bw

Farmers Frame - 50 ft.
x 395, 575, 675, 675#

Silver Bullet
AtomsGrip 4 band x 15 sec.
#3 x 30 sec.

The Silver Bullet slides out a lot faster than the CLose the gap straps, wow that was humbling after holding the straps for almost a minute.

Blob (r/l) x 1, 2, 3, 1, 2, 3, 3, 1

Friday - Jan. 13

2012-01-13T14:51:00.003-05:00

Axle DL
3 x 125kg
1 x 175, 205kg
175kg x 5, 5, 5, 5, 5

Inch + Coulture DB Farmers Walk
2 x 40ft.

Formulator
Flex - 3 x 10 @ 35, 45, 45#
Exten - 3 x 10 @ 10#

Thursday - Jan. 12

2012-01-12T17:34:00.001-05:00

Agility Ladder

Box Jumps - 18"-24"-30"
- 3 x 6

Clean to Fr. Squat x 3 on 1:30 @ 70kg

Squat
5 x 135, 185, 225, 245, 265#

Frame Carry
60 ft. x 400, 500, 600, 700#

Monday - Jan. 2

2012-01-02T14:09:00.001-05:00

2 minutes Jump Rope

Double KB Snatch
6 x 16, 20, 24, 28, 32, 32, 32kg

Front Squat
5 x 60, 80kg
3 x 98kg (70%)
3 x 112kg (80%)
4 x 126kg (90%)

Deadlift
5 x 135, 225, 315#
3 x 380# (70%)
3 x 435# (80%)
5 x 490# (90%)

climber devise for wrist
internal/external/forward/backward wrist - 3 x 10 @ 25#

Grip is feeling tired so I am going to ease up til friday and then train once a week at higher intensities til the Fit Expo, Jan. 28-29.

2011-12-30T08:57:00.003-05:00

2 minutes Jump Rope

Log Clean
5 x 110, 160#
3 x 200, 220#
240# x 2, 2

Press
5 x 45, 55kg
3 x 65kg (70%)
3 x 74kg (80%)
4 x 84kg (90%)

Row
8 x 70, 70, 90, 90, 90, 90kg - low back was still tight from tuesday's training

Straps Hold
- #3 + 5lbs. = 45 sec. right and 35 sec. left

Wrist Roller tower
- 75# x 2

2011-12-27T12:14:00.002-05:00

2 minutes - Jump Rope

Double KB Swings
8 x 16, 24, 32, 40, 40, 40kg

Squat
5 x 135, 225#
3 x 310# (70%)
3 x 350# (80%)
6 x 395# (90%)

Trap DL
8 x 230, 320, 410, 500#
5 x 590#

Axle DL - double overhand
2 x 95, 135, 155kg
185kg x 5, 2, 1

GH Raise
8 x bw, 15#
45# x 1+2 assisted
35# x 4+1 assisted

Friday - Dec. 23

2011-12-26T14:45:00.000-05:00

Grippers
TNS
Sport x 10
#1 x 10
#1.5 x 5

Straps hold - wide
#2 + 5lbs. - 45 sec. (r/l) x 2 sets

35s plates pinch
25s plates pinch

Thursday - Dec. 22

2011-12-22T18:47:00.002-05:00

Rolling Thunder
10 x 90, 135#
5 x 180, 205#
3 x 205, 205#

T-Grip Barbell Bench
5 x 140, 190#
3 x 210# (70%)
3 x 240# (80%)
4 x 270# (90%)

45 degree Incline Bench
5 x 135#
8 x 185, 205, 205, 205#

15 minutes (EDT)
RT Pullups + 10kg
- 8 sets of 4
Dips + 32kg
- 8 sets of 4

Straight Bar Curls
10 x 45, 75, 95, 95, 95#

RT @ 180# x 10

Tuesday - Dec. 20

2011-12-20T15:05:00.002-05:00

Log Clean
5 x 110, 110, 160, 160, 180, 200, 200#

Press
5 x 40, 50kg
5 x 60kg (65%)
5 x 70kg (75%)
5 x 79kg (85%)

Sunday - Dec. 18

2011-12-18T16:31:00.002-05:00

2 minutes Jump Rope

Power Snatch
3 x 30, 40, 50, 55, 60, 65, 70, 75, 80, 85, 85kg

Front Squat
5 x 60, 75kg
5 x 91kg (65%)
5 x 105kg (75%)
5 x 119kg (85%)

Box Jump
5 x 36"
3 x 5 @ 44"

Deadlift - all deadlifts are done double overhand; no hookgrip, no straps
5 x 135, 225, 315#
5 x 355# (65%)
5 x 410# (75%)
5 x 465# (85%)

Seated Calf Raise
10 x 45, 70, 115, 140#

Double Overhand Axle DL
10 x 65, 115, 155, 155kg

wrist roller
up/down x 2 - 3 sets at 10#

Dec. 15 - Thursday

2011-12-15T09:23:00.002-05:00

2 minutes - jump rope

Shoulder mobility

Hang Clean High Pull
5 x 50, 70, 90, 110, 110, 110kg

T-Grip Barbell Bench
5 x 100, 140, 170#
5 x 195# (65%)
5 x 225# (75%)
7 x 255# (85%)

45 degree Bench
10 x 135, 185, 185, 185#

15 minutes (EDT)
RT Pullups + 8kg
- 7 sets of 5
Dips + 28kg
- 7 sets of 5

Dec. 13 - Tuesday

2011-12-14T07:45:00.000-05:00

2 minutes Jump Rope

Double Swing
10 x 16, 24, 32, 32, 32kg

Squat
5 x 135, 225#
5 x 285# (65%)
5 x 330# (75#)
5 x 375# (85%)

Trap DL
10 x 75, 125, 175kg
225kg x 5, 4 - couldn't hold on, Gripmas fried me..:)

GH Raise
10 x bw, 10, 10, 10#

Single-Leg Calf Raise
x 15, 15, 15

Thursday - Dec. 8

2011-12-08T20:42:00.001-05:00

De-Load

Hang Snatch
3 x 20, 30, 35, 40, 45, 50, 55kg

Press
5 x 30, 40, 47, 51, 56kg

Bent Over Row
8 x 50, 80, 100, 100kg

Tuesday - Dec. 6

2011-12-06T18:08:00.001-05:00

2 minutes - Jump Rope

Double Swing
10 x 12kg, 16kg, 20kg, 24kg

Squat
5 x 135, 185, 225, 245, 265#

Glute-Ham Raise
4 x 5

Sunday - Dec. 4

2011-12-04T15:11:00.003-05:00

De-Load Week

2 minutes - Jump Rope

Clean
5 x 50, 60, 70, 80kg

Bench
5 x 115, 135, 160, 175, 190#

Pullups
x 5, 5, 5, 5
Dips
x 12, 12, 12, 12

Abs to finish

Thursday - Dec. 1

2011-12-02T09:47:00.003-05:00

2 minutes - jump rope

Snatch
2 x 40, 45, 50, 55, 60, 65, 70, 75, 75, 75, 75kg

Box Jump
36" x 5
42" x 5, 5, 5

Sumo DL
5 x 70, 120, 150kg
5 x 176kg (75%)
3 x 200kg (85%)
3 x 223kg (95%)

Front Squat
3 x 60, 80, 100, 120
2 x 130kg

RDL
6 x 60, 100, 150, 170, 180kg

Seated Calf
8 x 45, 70, 115, 140, 140#

Nov. 30 - Wednesday

2011-11-30T19:56:00.002-05:00

2 hands pinch
3 x 110, 160#
2 x 180, 200, 210#
220# x 1, 1
230# x 1, 1

Formulator
Extension
10 x collar, collar, 10#

Flexion
10 x 30, 40#

Tuesday - Nov. 29

2011-11-29T11:16:00.001-05:00

2 minutes - jump rope

Clean
3 x 60, 80, 100, 100kg

Press
5 x 45, 55kg
5 x 69kg (75%)
3 x 78kg (85%)
2 x 87kg (95%)

T-Bar Row
5 x 45, 90, 135, 180, 225, 225#

Push Press
3 x 60, 80, 90kg

Monday - Nov. 28

2011-11-29T11:11:00.002-05:00

Grippers
#2 - 5 sets of 10 (r/l)

Sledge lever (r/l)
2 x 8, 10, 12, 16# - with 5 sec. pause at bottom
1 x 20#

Sunday - Nov. 27

2011-11-28T14:54:00.000-05:00

Moved equipment from the college to my place.

2- minutes Jump Rope

Squat
5 x 135, 225, 265#
5 x 325# (75%)
3 x 370# (85%)
2 x 415# (95%)

Friday - Nov. 25

2011-11-25T20:08:00.003-05:00

2 minutes - Jump Rope

Hang Clean
3 x 60, 60, 80, 90, 100, 110, 110, 120kg

Bench
5 x 135, 185#
5 x 235# (75%)
3 x 265# (85%)
3 x 295# (95%)

30 degree Incline DB
5 x 60, 80, 100, 110#
3 x 120#

15 minutes (EDT)
RT Pullup +16kg
- 9 sets of 3
Dips +32kg
- 9 sets of 3

Preacher Curl
8 x 45, 65, 75, 85#
Pushdown
8 x 70, 90, 100, 110, 110#

Abs

2011-11-22T10:48:00.004-05:00

2 minutes - Jump Rope

Jerk
3 x 40, 60, 80, 80, 80, 80kg

Sumo DL
5 x 70, 130kg
3 x 165kg (70%)
3 x 188kg (80%)
3 x 212kg (90%)

Fr. Squat
5 x 60, 60, 80, 100kg

Did not feel good from the start today. It was a busy weekend and believe I did not get the needed rest for good training.

Did some grip work later with Brandon and Greg:

2hp
5x 60, 110#
3x 160, 180, 190, 200, 210, 210, 210, 210#

Gripper TNS
10 x #1, #2
5 x #2.5
filed #3 x 1,1

2-25s pinch around the body
2-35s pinch lift x 4-5 (r/l)
straps hold #1 + 5 lbs. x 3 (30sec.)

Nov. 18 - Friday

2011-11-18T18:43:00.002-05:00

2 minutes - jump rope

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

Press
5 x 45, 55kg
3 x 64kg (70%)
3 x 74kg (80%)
4 x 83kg (90%)

T-Bar Row
5 x 45, 90, 135, 180, 205, 205#

Push Press
5 x 60, 80, 90kg
100kg x 4, 3, 4

15 minutes (EDT)
Seated DB Press @ 70#
- 12 sets of 4
T-Grip Barbell Row @ 240#
- 12 sets of 4

Preacher Curl
10 x 25, 45, 65, 65#

Tri. Pushdowns
10 x 60, 70, 80, 90, 100#

Thursday - Nov. 17

2011-11-17T12:22:00.002-05:00

2 minutes - Jump Rope

1-arm swing (r/l)
10 x 16, 24, 32, 40kg

Squat
5 x 135, 225#
3 x 305# (70%)
3 x 350# (80%)
4 x 390# (90%)

GH Raise
8 x bw, 10#, 10#, 10#

Trap DL
8 x 75, 125, 165, 205, 225kg

Seated Calf Raise
10 x 45, 70, 115, 140, 140#

Monday - Nov. 14

2011-11-14T19:35:00.002-05:00

2 minutes Jump Rope

Squat Clean
3 x 50, 70, 90, 100kg
110kg x 1,1,1,1,1

Bench
5 x 95, 135, 185#
3 x 215# (70%)
3 x 250# (80%)
6 x 280# (90%)

30 degree incline DB bench
8 x 70, 90, 100, 100#

15 minutes (EDT)
RT Pullups
- 10 sets of 4
Dips + 24kg
- 10 sets of 4

10# sledge levers with 5 second pause at forehead
x 8 singles

Friday - Nov. 11

2011-11-13T11:19:00.003-05:00

Jump Rope - 2 minutes

2 hands pinch
5 x 60, 110, 120, 130, 140, 150, 160, 160, 160#

Choked #4 gripper
x 1, 1, 1, 1

Jerk
3 x 60, 80, 90, 100, 110kg
1 x 120kg

Sumo DL
5 x 70, 120kg
5 x 153kg (65%)
5 x 176kg (75%)
6 x 200kg (85%)

Box Jump @ 36"
x 6, 6, 6

Front Squat
6 x 60, 90, 110kg
130kg x 3, 1
70kg x 10

RDL
10 x 110, 150, 150kg

Thursday - Nov. 10

2011-11-10T14:09:00.002-05:00

2 minutes Jump Rope

Log Clean
5 x 110, 160, 180, 200, 200#

Press
5 x 40, 50kg
5 x 60kg (65%)
5 x 69kg (75%)
6 x 78kg (85%)

T-Bar Row
6 x 45, 90, 135, 180, 180, 180#

Push Press
6 x 60, 70, 80, 90, 90kg

15 minutes (EDT)
Seated DB Press
- 10 sets of 5 @ 60#
T-Grip Bar Row
- 10 sets of 5 @ 210#

DB Curl
- 3 x 10 @ 35#
Tri. Pushdown
- 3 x 10 @ 150#

Tuesday - Nov. 8

2011-11-08T18:53:00.001-05:00

Jump Rope - 2 minutes

Drop Snatch
5 x 20, 30, 40, 50kg

Squat
5 x 135, 225#
5 x 285# (65%)
5 x 325# (75%)
6 x 370# (85%)

GH Raise
4 x 10

Trap DL
10 x 75, 125, 165, 185kg

Monday - Nov. 7

2011-11-07T21:18:00.002-05:00

Jump Rope - 2 minutes

Hang Clean
6 x 50, 70, 80, 90, 90kg

Bench - paused reps
5 x 135, 185#
5 x 200# (65%)
5 x 230# (75%)
5 x 265# (85%)

30 degree incline db's
10 x 60, 80, 90, 100#

15 minutes (EDT)
2" bar pullups
- 9 sets of 5
Dips + 20kg
- 9 sets of 5

Thursday - Nov. 3

2011-11-07T21:16:00.001-05:00

De-Load

Bench Press
5 x 115, 135, 150, 165, 180#

Sumo DL
5 x 70, 100, 114, 125, 136kg

Tuesday - Nov. 1

2011-11-01T19:20:00.002-04:00

De-Load

Jump Rope - 2 minutes

Press
5 x 30, 40, 45, 50, 55kg

Squat
5 x 135, 185, 215, 235, 255#

Pulldown
5 x 100, 120, 150, 160, 170#

Sport Gripper -3 x 10 (r/l)

Wrist Roller - 4 x 5#

6# sledge levering / internal / external rotation

Friday - Oct. 28

2011-10-30T10:48:00.002-04:00

Jump Rope - 2 minutes

Squat Clean
2 x 50, 70, 90, 110, 115kg - hands slipped off at catch

Split Jerk
2 x 50, 70, 90, 110kg
1 x 120kg

Box Jump
2 x 5 @ 36"

Sumo DL
5 x 70, 110, 140kg
5 x 170kg (75%)
3 x 193kg (85%)
3 x 216kg (95%)

RDL
8 x 70, 110, 110, 130, 150kg

Oct. 25 - Tuesday

2011-10-25T10:19:00.002-04:00

Jump Rope - 2 minutes

Axle Clean
5 x 45, 65, 85, 105, 105kg

Bench
5 x 135, 185#
5 x 225# (75%)
3 x 255# (85%)
3 x 285# (95%)

45 degree Incline Bench
8 x 135, 155, 185, 195, 205#

Dips
10 x bw, 16, 16, 24kg

Afternoon random pullups
bar x 10
rope x 5, 5
RT x 10, 4, 4, 4

25s, 35s pinch work
axle rack pull and hold to 395#

Oct. 21 - Friday

2011-10-21T15:22:00.002-04:00

Jump Rope - 2 minutes

Split Jerk
3 x 40, 50, 60, 70, 80, 90, 100kg
2 x 110kg
1 x 120kg

Squat
5 x 135, 225#
5 x 320# (75%)
3 x 360# (85%)
3 x 405# (95%)

Yoke Walk - 10 yds down/back
- 305, 395, 485, 575, 665#
pick 755# - 15 sec hold

Oct. 20 - Thursday

2011-10-20T09:18:00.003-04:00

10:30am

Jump Rope - 2 minutes

Snatch High Pull - from 8.5" blocks
4 x 40, 60, 65, 70, 75, 80, 85kg

Press
5 x 50, 60kg
5 x 68kg (75%)
3 x 77kg (85%)
2 x 86kg (95%)

Push Press
5 x 60, 80, 90, 90, 90kg

Seated DB Press
10 x 40, 50, 60, 70#

Lat. Raise
10 x 15, 15, 15#

Front Raise
10 x 20, 20, 20#

4:30pm

2-25s round the body x3 sets of 20ish

Axle Bent Over Row
8 x 55, 75, 85, 95, 105, 115kg

2" DB Row
8 x 55, 105, 155#
Inch DB Row x 3, 2, 1

Shrugs
10 x 315, 405, 495#

Oct. 18 - Tuesday

2011-10-18T10:18:00.002-04:00

Jump Rope - 2 minutes

Squat Clean
3 x 50, 70, 90, 100, 100kg

Hang Clean - straps
5 x 70, 90, 110, 110kg

Box Jumps @ 42"
x 5, 5, 5, 5

Sumo DL
5 x 100, 130kg
3 x 159kg (70%)
3 x 182kg (80%)
5 x 204kg (90%)

RDL
8 x 70, 100, 120, 120kg

Oct. 17 - Monday

2011-10-17T14:16:00.002-04:00

Jump Rope - 2 minutes

Bench
5 x 135, 155, 185
3 x 210# (70%)
3 x 240# (80%)
5 x 270# (90%)

45 degree Bench
8 x 135, 155, 175, 185#

Ring Muscle-Ups
x 1, 1, 1, 1, 1

Dips
x 20, 20, 20, 20, 20

Ring Muscle-ups
x 1, 1

Abs

Oct. 12 - Wednesday

2011-10-12T09:24:00.002-04:00

Jump Rope - 2 minutes

Snatch
2 x 30, 40, 50, 50, 55kg

Squat
5 x 135, 225#
3 x 300# (70%)
3 x 340# (80%)
3 x 380# (90%)

Good Morning
8 x 45, 95, 135, 135#

Lunge
5 x 45, 115, 135, 165, 185#

Oct. 11 - Tuesday

2011-10-11T09:30:00.002-04:00

Jump Rope - 2 minutes

Agility Ladder

Snatch technique / Overhead Squat up to 40kg

Press
5 x 40, 50
3 x 63kg (70%)
3 x 72kg (80%)
4 x 81kg (90%)

Push Press
5 x 60, 80, 90, 100kg
- 100kg was push jerk

Bent Over Row - straps
8 x 60, 100, 120, 140kg

Seated DB
40# x 15, 15, 15

DB Row
120# x 15, 12, 10

10/9 - Sunday

2011-10-09T14:36:00.002-04:00

Jump Rope - 2 minutes

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

Squat clean becomes a power clean at 100kg and 110kg

Hang Clean - straps
5 x 60, 80, 90, 100kg

Sumo DL - paused reps
5 x 60, 110, 160, 180, 200kg
- 36" box jump x 3 in between sets

RDL
8 x 60, 90, 110kg

Thursday - Oct. 6

2011-10-06T09:30:00.002-04:00

Jump Rope - 2 minutes

Snatch technique w/ 15kg bar

Bench Press
5 x 135, 175#
5 x 195# (65%)
5 x 225# (75%)
8 x 255# (85%)

Muscle-ups x 1, 2, 2, 1

45 degree Incline Bench
8 x 95, 135, 175, 175, 175#

Rope Climb x 1, 1

Tri. Pushdown
8 x 60, 70, 80, 90, 100#

DB Curl
8 x 25, 30, 35, 40, 45#

Lat. Raise
8 x 15, 20, 25#

Wednesday - Oct. 5

2011-10-05T14:36:00.002-04:00

Tweaked my lower back on Monday doing hurdle jumps and agility sprints. No going to go too heavy today.

Jump Rope - 3 minutes

Axle Cleans
3 x 100, 140, 160, 190, 190, 210#

Pistol (r/l)
5 x 17", 16", 15", 14", 13", 12", 11", 9", 6", 4"

Seated Calf Raise
8 x 70, 115, 115, 115

Thursday - Set. 29

2011-09-29T10:44:00.003-04:00

Dynamic Warm-up

Hang Clean
5 x 50, 70, 80, 80, 80kg

Press
5 x 40, 50kg
5 x 59kg (65%)
5 x 68kg (75%)
5 x 77kg (85%)

Bent Over Row
5 x 60, 80, 100, 120, 130kg

Hurricane See-Saw Press
5(r/l) x arms, 50, 90, 140, 140, 140#

Inch Trainer Row
5(r/l) x 25, 75, 95, 105, 105, 105#

Tuesday - Sept. 27

2011-09-27T10:52:00.002-04:00

Jump Rope - 3 minutes

Hurdle Steps to Sprint x 18

Squat
5 x 135, 225#
5 x 275# (65%)
5 x 320# (75%)
6 x 365# (85%)

Snatch technique with bar
- OH squats, snatch balances, hang snatch progression to shins

Good Mornings
5 x 45, 135, 185, 205, 225#

Lunge (r/l)
5 x 45, 95, 135, 155#

Tuesday - Sept. 20

2011-09-20T11:06:00.002-04:00

Bench Press
5 x 135, 185, 185, 205#
5 x 5 @ 225#

Lat. Pulldown
5 x 100, 140, 180#
5 x 5 @ 220#

30 degree DB Press
8 x 60, 70, 80, 90#

Neutral Grip Pulldown
8 x 180, 190, 200#

Upright Row
8 x 45, 75, 85, 95#

Bi's and Tri's to finish

Wed. - Sept. 14

2011-09-14T17:55:00.000-04:00

Squat
5 x 135, 185, 205, 225, 255#

Monday - Sept. 12

2011-09-12T16:59:00.002-04:00

Dynamic Warm-up

Press
5 x 35, 40, 45, 50, 54kg

T-bar Row
5 x 45, 90, 135, 135, 135#

Friday - Sept. 9

2011-09-09T15:03:00.002-04:00

60ft. each
- 285# tire to 100# keg
- 285# tire to 150# keg

120' - 195# farmers w/ turn at 60'
120' - 245# farmers w/ turn at 60'

60ft. each
- 600# tire to 200# keg
- 600# tire to 235# keg

WOB @ 14ft. x 4
- 15ft. x 4

Wednesday - Sept. 7

2011-09-07T18:51:00.001-04:00

22# hammer x 15 - 80-85ft.
16# hammer x 5 - 100-110ft.

Log C+J
3 x 130, 160, 210#
2 x 240
1 x 260#

15ft. Rope climb x 1, 1

Tuesday - Sept. 6

2011-09-07T10:26:00.001-04:00

16# Shot x 10

Bench Press
5 x 135, 185, 225#
3 x 255# (85%)
4 x 285# (95%)

30 degree incline DB Press
8 x 80, 100, 100#
5 x 100#

Friday - Sept. 2

2011-09-02T10:02:00.002-04:00

Dynamic Warm-up

Hurdle Jumps @6" x 6
- straight / lateral / straight x 6 each

Squat - deload
5 x 135, 185, 205, 225, 250#

Wed. - Aug. 31

2011-08-31T16:31:00.002-04:00

12# shot x 15-20

Press
5 x 45, 55kg
3 x 63kg (70%)
3 x 72kg (80%)
3 x 81kg (90%)

T-Grip Press
6 x 105, 145#
5 x 155, 155#

T-Bar Row
6 x 45, 90, 135, 180, 225, 250#

2" DB Row
8 x 125, 145, 155#
Inch x 2, 2

Monday - Aug. 29

2011-08-29T15:52:00.003-04:00

WOB @ 14ft. x 8 (r/l)
15ft x 2, getting more consistent with my trajectory at this height.

Dynamic Squat - 15" box + #4 bands
2 x 70, 160, 250, 280, 310, 340, 360#

Hurricane Zercher + #3 bands doubled
5 x bands, 90, 180, 270#
2 x 360#

Friday - Aug. 26

2011-08-26T16:36:00.002-04:00

22# hammer x 20 - 80-85'ish

Bench Press
5 x 135, 185#
3 x 210# (70%)
3 x 240# (80%)
5 x 270# (90%)

Ring Muscle-ups
x 2, 3, 2, 3

45 degree Incline Bench + #3 bands
5 x 95, 115, 135#
3 x 155, 155#

RT Pullups
5 x bw, 12, 16kg
2 x 24, 32kg

Pushdowns
15 x 60, 80, 90#

Tuesday - Aug. 23

2011-08-23T11:32:00.002-04:00

WOB x 10 (r/l) @ 14 ft.

Agility Ladder

Squat
5 x 135, 225#
5 x 315# (75%)
3 x 355# (85%)
3 x 395# (95%)

Hurricane Squat + #4 bands
8 x 180, 230, 230#

Tire Flip - 285#
2 x 30 yds.

Thursday - Aug. 18

2011-08-18T16:59:00.002-04:00

Open stone - 12# shot x 25

Clean
2 x 60, 80, 100, 105, 110kg

Press
5 x 45, 55kg
5 x 59kg (65%)
5 x 68kg (75%)
5 x 77kg (85%)

Hurricane Press + #2 bands
3 x empty arms, 50, 60, 70, 80, 90, 100#

T-Bar Row
6 x 45, 90, 135, 180, 205, 225#

DB Row
120# x 15, 12, 10 (r/l)

Tuesday - Aug 16

2011-08-17T09:17:00.002-04:00

16# hammer x 14

Snatch
2 x 40, 50, 60. 70. 70, 75, 75, 75kg

Dynamic Safety Squat + #4 bands
2 x 70, 160, 210, 230, 250, 270, 280, 290#

Hurricane Zercher + #3 bands doubled
5 x 90, 140, 180#

Wednesday - Aug. 10

2011-08-11T08:02:00.001-04:00

22# Hammer x 14

Hang Clean
5 x 50, 60, 80, 100, 100, 100kg

Squat
5 x 135, 185, 225#
3 x 290.5# (70%)
3 x 332# (80%)
3 x 373.5# (90%)

Sorinex Hurricane Squat + #4 bands
8 x 90, 180, 230, 230#

Thursday - Aug. 4

2011-08-04T18:36:00.002-04:00

Log Jerk
5 x 110, 160, 190, 210
230# x 3,1,1,1

Tuesday - Aug. 2

2011-08-02T18:16:00.002-04:00

Snatch technique w/ bar

Squat
5 x 135, 185, 225#
5 x 270# (65%)
5 x 311# (75%)
6 x 352# (85%)

Deadlift
5 x 135, 225#
5 x 325# (65%)
5 x 375# (75%)
5 x 425# (85%)

Shrugs off 8.5" boxes
8 x 225, 315, 405, 495, 585 - last set with straps

Farmers Walk w/ 4 turns
3 x 200#

GH Raise
5 x bw
5 x #3 band - 3 sets

Monday - Aug. 1

2011-08-01T14:23:00.003-04:00

Log Clean
5 x 110, 160, 190, 210, 210#

Bench Press
5 x 135, 185
5 x 195# (65%)
5 x 225# (75%)
5 x 255# (85%)

15 minutes (EDT) - 8 sets of 5
Dips + 32kg
Rolling Thunder Pullups

T-Grip Bench
10 x 145, 195, 195, 195#

Pulldown
10 x 160, 200, 180#
Reverse Grip
10 x 160, 160, 160#

Vulcan Grip - 20mm set
2 x Level 6, 9, 12, 12, 12, 12, 12

Wednesday - July 27

2011-07-27T17:47:00.002-04:00

22# hammer x 16
18# sheaf x 15

Log C+P
10 x 110, 120, 130#

Bent Over Row
10 x 60, 80, 100kg

DB Seated Press
10 x 40, 50, 60, 60, 60#

Reverse Grip Row
10 x 60, 80, 100kg

T-Grip Row
10 x 65, 85, 105kg

Tuesday - July 26

2011-07-26T17:09:00.002-04:00

56# WOB x 10 (r/l) 13ft.

Clean
3 x 50, 70, 90, 100, 100kg

Squat
10 x 135, 225, 275, 315, 315#

Lunge
10 (r/l) x 40, 50, 50kg

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

Landmine
10 x bar, 10, 10#

Monday - July 25

2011-07-26T17:06:00.002-04:00

Open Stones (8.5, 10, 15#)
- 45 throws (15 each)

16# hammer x 12

56# WFD spins x 10

Bench Press
10 x 135, 135, 185, 225, 225, 225#

RT Pullups - 3 x 10
Reverse Grip Pullup (standard bar) - 3 x 10

30degree incline DB Bench
10 x 50, 60, 70, 80#

Neutral Pullups - 3 x 10

Dips - 3 x 15

Ab Wheel - 3 x 10

July 7 - Thursday

2011-07-12T17:15:00.001-04:00

Log Clean + Press
5 x 110, 130, 160, 180, 210#
3 x 210#

Sunday - July 3

2011-07-03T13:06:00.004-04:00

Snatch
2 x 40, 50, 60, 70
8 x 2 @ 77kg on 3:30

Deadlift
5 x 135, 225, 315, 365#
3 x 409.5# (70%)
3 x 468# (80%)
1 x 500# (85%)

15 minutes (EDT) - 6 sets of 5
Front Squat @ 100kg
45 degree Back Extension + #1 band

Plateau Buster
5 (r/l) x 105, 195, 285, 375#
1 x 465#

Grippers - 20mm block set
5 x #1, #2, #2.5, #3

Wednesday - June 29

2011-07-03T12:59:00.002-04:00

Press
5 x 45, 55kg
3 x 63kg (70%)
3 x 72kg (80%)
3 x 81kg (90%)

Row
5 x 135, 185, 225, 275, 295#

15 minutes (EDT) - 10 sets of 5
Seated DB Press @ 60#
DB Row @ 110#

15 minutes (EDT) - 10 sets fo 6
T-Grip Hammer Curl @ 80#
Rope Pushdown @ 60#

Wednesday - June 22

2011-06-21T15:56:00.004-04:00

Snatch
2 x 40, 50, 60kg
1 x 70, 80, 90kg

56# Weight Over Bar
8 x 13 feet (r/l)

Squat - 15" box
5 x 135, 225, 275#
3 x 308# (70%)
3 x 352# (80%)
4 x 396# (90%)
10 x 315#

GH Raise
4 x 8

15 minutes (EDT) - 8 sets each
Good Morning @ 135# x 5
Lunge (r/l) @ 50kg x 5

Seated Calf
3 x 15 @ 100#

Thursday - June 16

2011-06-16T16:05:00.002-04:00

4-way hip
2 x 8 @ 120#/60#

Bench Press
5 x 135, 185, 205#
3 x 231# (70%)
3 x 264# (80%)
3 x 297# (90%)
20 x 185#

15 minutes (EDT)
Pullups
- 7 sets of 5
Dips+20kg
- 7 sets of 5

15 minutes (EDT) - 6 sets of 8
Upright Row @ 65#
Rope Pushdown @ 40#
DB Curl @ 25#

Inch High Pull (r/l)
x 1, 1, 1, 1, 1

Tuesday - June 14

2011-06-14T18:06:00.001-04:00

28# WFD x 15

Snatch
2 x 40, 50, 60, 70kg
8 x 2 @ 80kg on 3:00

Deadlift
5 x 135, 225, 315, 365#
3 x 409.5# (70%)
3 x 468# (80%)
fail @ 526.5# (90%)

45 degree back extension
4 x8 w/ #1 band

Seated Calf Raise
4 x 8 @ 155#

Thursday - June 9

2011-06-14T18:04:00.002-04:00

28# WFD x 20

Press
5 x 45, 50kg
5 x 58.5kg (65%)
5 x 67.5kg (75%)
4 x 76.5kg (85%)
10 x 60kg

Bent Over Row
2 x 8 @ 60kg

2.5" DB Clean + Press (r/l)
2 x 70
1 x 90, 110, 125, 140, 150#
10 x 120#

Inch High Pull x 1, 1

June 7 - Tuesday

2011-06-08T14:11:00.002-04:00

Finally back to training.

Snatch
2 x 40, 50, 60, 70, 80, 90kg
1 x 95kg

Good Morning to warm-up Squat
10 x 45, 95#
8 x 135#

Squat - 15" box
5 x 135, 225, 265#
5 x 286# (65%)
5 x 330# (75%)
5 x 374# (85%)
8 x 315#

GH Raise
- 4 x 5

Monday - May 30

2011-05-30T17:24:00.002-04:00

Snatch
2 x 40, 50, 60, 70kg
8 x 2 @ 75kg on 3:00

Deadlift
5 x 135, 225, 315#
5 x 380# (65%)
5 x 439# (75%)
7 x 497# (85%)

Trap DL @ 410# x 10

Front Squat
3 x 60, 80, 100, 120kg

45-degree back extension
- 4 x 15

Seated Calf Raise
- 3 x 15 @ 100#

Tuesday - May 17

2011-05-17T16:12:00.002-04:00

16# sledge swings on granite stone - 3 x 15 minutes

Bench Press
5 x 135, 185, 205#
3 x 231#
3 x 264#
3 x 297#
13 x 225#

45 degree Incline DB
10 x 70, 80#

Saturday - May 7

2011-05-07T14:31:00.002-04:00

Weight For Height x 20

Squat
5 x 135, 225, 265#
3 x 308# (70%)
3 x 352# (80%)
4 x 396# (90%)
12 x 315#

Zercher
5 x 55kg
3 x 5 @ 105kg

Cambered Squat Bar
5 x 120, 210#
3 x 5 @ 260#

Thursday - May 5

2011-05-05T09:58:00.004-04:00

28# weight for distance x 20

Cleans
2 x 60, 80, 80, 90, 100kg

Press
5 x 45, 53kg
3 x 63kg (70%)
3 x 72kg (80%)
4 x 81kg (90%)

Bent Over Row
5 x 135, 185#
3 x 240, 276#
5 x 310#

Later in the afternoon

Double KB Clean + Jerk
- 28kg x 5 on 1:00 - 15 sets

Tuesday - May 3

2011-05-03T09:53:00.002-04:00

Agility Ladder

Snatch High Pull
3 x 50, 60, 70, 80, 85kg
4 x 3 @ 90kg

Deadlift
5 x 135, 225, 315
5 x 380# (65%)
5 x 439# (75%)
6 x 497# (85%)

1-arm Deadlift, hook-grip, straddle stance (r/l)
2 x 135, 225, 315#
1 x 405, 455#

GH Raise
3 x 5

Sunday - May 1

2011-05-01T13:46:00.003-04:00

Box Jumps @ 36"
- 3 x 5

Clean from floor
2 x 50, 60, 70, 80, 90kg
10 x 2 @ 100kg on 1:25

Bench Press
5 x 95, 135, 185#
5 x 214.5# (65%)
5 x 247.5# (75%)
6 x 280.5# (85%)
12 x 225#

Pullups
4 x 8

Fat Gripz DB C+P (r/l)
5 x 60, 80, 100, 100, 100

1.5" rope pullup
4 x 8

Thursday - April 28

2011-04-28T15:57:00.003-04:00

Snatch High Pull
3 x 50, 70kg
4 x 3 @ 90kg

Squat
5 x 135, 225, 245#
5 x 286# (65%)
5 x 330# (75%)
5 x 374# (85%)
10 x 315#

Clean
4 x 135, 185, 185, 205#

Lunge (r/l)
8 x 45, 95, 135, 135#

2-arm Swing
12 x 105, 155, 195

1-arm DL (r/l) - plateau buster
5 x 105, 155, 195, 245, 285, 335#

Tuesday - April 26

2011-04-26T11:10:00.003-04:00

Clean
5 x 50, 70, 90kg
3 x 100
2 x 100, 105kg x 2 sets - switched to my flat soled indoor soccer shoes. I have noticed I have better power production with them, as opposed to oly shoes. Not sure why, I believe it is my set-up position and the ability to get my hips in a good power position.

Press
5 x 45, 52, 59kg
5 x 68kg (75%)
5 x 77kg (85%)
12 x 60kg

Bent Over Row
5 x 135, 185, 225#
5 x 260# (75%)
5 x 295# (85%)
12 x 225#

Saturday - April 23

2011-04-23T13:32:00.001-04:00

De-Load

Bench Press
5 x 95, 115, 135, 165, 200#

Deadlift
5 x 135, 185, 235, 295, 350#

Thursday - April 21

2011-04-21T17:37:00.002-04:00

De-Load

Squat
5 x 135, 155, 185, 225, 265#

Press
5 x 30, 35, 40, 45, 55kg

Stretching and foam roller

Sunday - April 17

2011-04-18T07:53:00.002-04:00

Trained at Invictus / Coca Crossfit today. They invited me up for some strongman training. I made sure to get my squats in as scheduled, then was free to play at will

Squat
5 x 135, 225, 275, 320#
3 x 360# (85%)
3 x 405# (95%)

Did Axle Clean + Jerks in between sets up to 275#.

Medley
250# farmers to 750# tire - 15 to 20 yards each

Stones - no tacky
200 to 300# x 3
almost lapped the 350#

Friday - April 15

2011-04-15T16:32:00.002-04:00

KB Snatch @ 16kg, single arm switch
- 6 minutes @ 21 rpm

Clean from floor
5 x 60, 80kg
3 x 90, 100kg
1 x 110, 115, 120, 125, 125kg

Bench Press
5 x 135, 185, 215, 245#
3 x 275# (85%)
2 x 310# (95%)

30 degree DB Press
10 x 60, 80, 100, 100#

2" Pullup
8 x 5 sets

Dips x 35

Tuesday - April 12

2011-04-12T09:32:00.002-04:00

Deadlift
5 x 135, 225, 315, 365, 425#
3 x 480#
3 x 535#

1-arm Deadlift - hook grip
1 x 135, 225, 315, 405 - in front

Everything just felt heavy today.

Monday - April 11

2011-04-11T15:20:00.002-04:00

Press
5 x 40, 50, 58, 64kg
3 x 72kg
4 x 81kg

T-Bar Row
5 x 135, 185, 225, 275#
3 x 310#
4 x 345#

Log Clean + Press
130# X 5 on 1:00 - 12 sets

Thursday - April 7

2011-04-07T10:29:00.002-04:00

56# WFD spins
- single x 4
- double x 5

Snatch
2 x 40, 50, 60, 70kg
3 x 2 @ 80kg

Squat
5 x 135, 225, 255#
3 x 300 (70%)
3 x 340 (80%)
4 x 380 (90%)
10 x 315#

20" Step-Up (r/l)
- 5 x 45, 95
- 3 x 5 @ 135#

Tuesday - Apr. 5

2011-04-05T14:22:00.002-04:00

Hang Clean
5 x 60, 90, 100, 110
3 x 3 @ 120kg

Bench Press
5 x 135, 185#
3 x 225 (70%)
3 x 260 (80%)
3 x 290# (90%)
10 x 225#

15 minutes (EDT) - client interrupted
2" Pullup
- 8 sets of 5
45 degree DB Press @ 80#
- 8 sets of 5

Dips x 35

Sunday - April 3

2011-04-03T15:07:00.003-04:00

Deadlift
5 x 135, 225, 315#
3 x 395 (70%)
3 x 450 (80%)
5 x 510# (90%)

1-arm DL
135, 225, 315, 405, 435, 365

Friday - April 1

2011-04-03T15:03:00.002-04:00

Press
5 x 45, 50kg
3 x 60 (70%)
3 x 68 (80%)
6 x 77kg (90%)

T-Bar Row
5 x 185, 225#
3 x 255
3 x 290
6 x 325# (90%)

Log Clean + Press @ 120#
- 15 sets of 5 on the 1:00

15 minutes (EDT) - 8 sets of 6 for each
DB Curl @ 40#
Lat. Raise @ 15#
Tri. Rope Pushdown @ 120#

Pressing strength continues to improve.

Wednesday - Mar. 30

2011-03-30T14:29:00.003-04:00

Dynamic Warm-up
Jump Rope - 2 minutes

Snatch High Pull
4 x 95, 135, 185, 205, 225, 235#
3 x 4 @ 255#

Squat
5 x 135, 225#
5 x 275 (65%)
5 x 320 (75%)
6 x 365 (85%)

15 minutes (EDT)
18" Step-Up @ 115# (r/l)
- 6 sets of 5
KB Snatch @ 40kg (r/l)
- 6 sets of 5

Plateau Buster
2-arm Swing
10 x 105, 195
4 x 10 @ 285

1-arm DL (r/l)
1 x 375, 465

Saturday - Mar. 26

2011-03-26T12:41:00.002-04:00

2" battling ropes warm-up
- various movements x 10

Bench Press
5 x 135, 185#
5 x 210 (65%)
5 x 245 (75%)
5 x 275 (85%)

15 Minutes (EDT)
45 degree DB Incline Press @ 80#
- 7 sets of 5
2" Pullups
- 7 sets of 5

2" Battling Ropes - Tabata x8 to finish

Friday - Mar. 25

2011-03-25T15:01:00.002-04:00

Snatch
2 x 40, 50, 60, 70kg
4 x 2 @ 80kg

Deadlift
5 x 135, 225, 315#
5 x 365 (65%)
5 x 425 (75%)
6 x 480# (85%)

1-arm Deadlift - hook grip
1 x 135, 225, 315# (r/l)
4 x 1 @ 365# (r/l)

15 minutes (EDT)
Double KB Snatch @ 28kg
- 9 sets of 5
Front Squat @ 90kg
- 9 sets of 5

Atlas to 45" - 10 yds out/back in between
175# x 5
245# x 5

Tuesday - Mar. 22

2011-03-22T18:35:00.002-04:00

Press
5 x 45, 50, 55, 64kg
6 x 72kg

T-Bar Row
5 x 135, 185, 235, 275#
5 x 310#

Log Clean + Press @ 110#
- 15 sets of 5 on 1:00

15 minutes (EDT) - 7 sets of 6 for each
DB Curl @ 35#
Lat. Raise @ 15#
Tri. Rope Pushdown @ 100#

Thursday - Mar. 10

2011-03-10T15:33:00.002-05:00

Weight for Distance spins
28# x 3
56# x 3

Clean + Jerk
2 x 60, 60, 80, 100, 120kg

Dynamic Squat @ + #5 bands
- 12 sets of 2 on 1:00

2-arm swing on StrongerGrip Plateau Buster
10 x 105. 195. 285, 335, 335#

Tuesday - Mar. 8

2011-03-08T19:42:00.002-05:00

Weight for distance spins
28# x 3
42# x 3
56# x 5

Dynamic Bench Press
- 185# + #1 bands
- 12 sets of 3 on 1:00

Ring Muscle-Ups
x 3, 2, 1

Pullups
x 8, 8, 8

DB Incline @ 45 degrees
10 x 70, 80#
6 x 90#

Friday - Feb. 25

2011-02-25T16:35:00.002-05:00

8# sledge slams
25/25
30/30

Log Clean + Jerk
2 x 110, 160, 160, 190, 210#
1 x 240, 240#

Press
5 x 45, 55, 60kg
3 x 68kg (85%)
4 x 76kg (95%)

Bent Over Row
5 x 70, 110, 125kg
3 x 141kg (85%)
3 x 158kg (95%)

Tired this evening after shoveling snow.