Tuesday - March 4

Erg - 500m
 - 1:49.4

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Axle Continental and Push Jerk
5 x 65, 75, 84, 97kg
5 x 110kg

Press - Juggernaut2.0
8 x 45, 95#
5 x 10 @ 120# on 3:00 cycle

2" DB Row
10 x 50,70, 90, 90#

Landmine rotations
3 x 10

Toes to Bar
3 x 10

Later in afternoon.....

Tri Pushdowns
10 x 60, 70, 70#

Lat. Raise
10 x 10, 12.5, 15#

Preacher Curl
10 x 45, 65, 85#

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

Monday - March 3

With the Arnold behind me, I'm lowering the intensity to help my CNS recover and will be performing more conditioning work.  Nice not to have any competitions on my calender til June 14 with grip sport nationals.

Erg - 500m
 - 1:45.2

Jump Rope - 2 minutes

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

OH Squat
10 x 10, 15, 20kg

Safety Bar Squat - Using Juggernaut 2.0 programming
8 x 70, 140, 230#
5 x 10 @ 265# on 3:00 cycle x 10 last set

Lunge (r/l)
10 x 45, 95, 115, 145#

Single Leg RDL
10 x 45, 95#

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