Saturday - July 13

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

Deadlift
5 x 135, 225, 305# - DO fatgripz
3 x 365# - DO fatgripz
2 x 425#
1 x 460#
8 x 490#

Fr. Squat
5 x 70, 100, 123kg
3 x 140kg
1 x 158kg - missed, need to recalculate to a lower max, missing to many reps.

TNS Grippers - 3 second pause at close
5 x 5 @ #1 (r/l)

Friday - July 12

Rock Rings
On 3 minute cycle - 10 sec each on Jug
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right arm hang
 - left arm hang
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right bent-arm hang - with offhand 2-finger assist
 - left bent-arm hang - with offhand 2-finger assist
 - right full flex hang - with offhand 3-finger assist
 - left full flex hang - with offhand 3-finger assist
 - right full flex hang - with offhand 3-finger assist
 - left full flex hang - with offhand 3-finger assist
 - right full flex hang - with offhand 3-finger assist
 - left full flex hang - with offhand 3-finger assist

Wednesday - July 10

 DB Shrug
20 x 100, 120#

2-arm Swing
10 x 20, 24, 32, 40kg , 100# keg

MedBall Throw
2 x 8 @ 3kg

Push Press - axle
8 x 15, 55kg
5 x 66kg
3 x 79kg
2 x 92kg
1 x 99kg
 6+2 x 105kg

Axle Clean + Push Jerk
5 x 65, 85, 98kg
3 x 112kg
1 x 126kg

DB Row - 2"
8 x 120, 140, 150#

HangBoard - 10 minute entry level
 - The hangboard has been feeling really strong, final hang for time on the rounded slope was 70 seconds today.  Next week I will be completing this workout with an additional 10# of chain added to my body before taking a week off from grip work.  I'll then be alternating the hangboard (+chain weight) and rock rings (just bodyweight) each week.

Wrist Roller
 - 3 x 12.5#

Tuesday - July 9

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

Box Jump
5 x 18, 24, 30"


Squat
8 x 45, 135#
5 x 225, 250#
3 x 295#
2 x 345#
1 x 370#
5+3 x 395#

250# Husafelt carry
 x 160'
 x 160'
 x 320'

Friday - July 5

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

Deadlift
5 x 135, 225# - DO fatgripz
3 x 315, 365# - DO fatgripz
1 x 410# - DO fatgripz, 2 x 410# - alternating grip
3 x 8 @ 440# on 3:00 cycle - alternating grip

Fr. Squat
5 x 80, 100kg
3 x 123, 140kg
1 x 158kg

Wednesday - July 3

DB Shrugs
20x 100, 120#

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

MedBall Throw
2 x 8 @ 3kg

Push Press - axle
8 x 15, 55kg
3 x 79, 89kg
3 x 8 @ 96kg on 3:00 cycle x 8 last set

Axle Clean + Push Jerk
5 x 70, 85kg
3 x 98, 112kg

2" DB Row
8 x 100, 120, 130, 140#

Ab Wheel
3 x 10

Tuesday - July 2

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

Box Jump
5 x 18, 24, 30"
3 x 36"

Squat
8 x 45, 135#
5 x 225#
3 x 295, 330#
3 x 8 @ 360# on 3:00 cycle x 8 last set

Frame carry - 50 ft.
x 400, 500, 600, 700#

Planks
3 x 60sec.