Tuesday - Dec. 31

Jump Rope - 2 minutes

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

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75kg
3 x 89, 102kg
 3 x 114kg

Press
5 x 95, 115#
3 x140, 160#
3 x 180#
10 x 135#

15 minutes (EDT) - 10 sets of each
DB Press - fatgripz @ 55# x 5
2.5" DB Row @ 130# x 5

Plate Pinching - deadlifts
wide 25s x 5
wide 35s x 3 sets - two hand dl and one hand hold ~ 2-3 sec.
35s x 5, 5, 5, 5, 5

Floor Ab circuit
 6 sets x 30

Monday - Dec. 30

After being sick the 2nd half of last week, I will be repeated my percentages for this week.

Jump Rope - 2 minutes

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

OH Squat
10x 5, 10, 15kg

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

Squat - safety bar
5 x 70, 140, 230#
3 x 305, 350#
5  x  390#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 170, 190, 210#

GH Raise
 x 5, 8, 10, 10

Standing Single Leg Calf Raise
 x 10, 10, 10 (r/l)

Ab Wheel
3 x 12

Tuesday - Dec. 24

Jump Rope - 2 minutes

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

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75kg
3 x 89, 102kg
4 x 114kg

Press
10 x 115, 135, 135#

Monday - Dec. 23

Jump Rope - 2 minutes

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

OH Squat
10x 5, 10, 15kg

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

Squat - safety bar
5 x 70, 140, 230#
3 x 305, 350#
4 x  390#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 170, 190, 210#

GH Raise
 x 5, 8, 10, 10

Standing Single Leg Calf Raise
 x 10, 10, 10 (r/l)

Ab Wheel
3 x 12

Saturday - Dec. 21

Incline Bench - 3" axle5 x 45, 95, 135, 175, 205#
6 x 230#

Incline DB - fat gripz
10 x 70, 80, 90, 90#

Bamboo Bench
12 x 32kg, 56kg, 56kg

Bamboo Wrist Curls - bench supported forearms
10 x 24kg, 32kg, 32kg
Extension - 3 x 10 @ 12kg

Thursday - Dec. 19

Jump Rope - 2 minutes

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

OH Squat
10 x 5, 10, 15kg

Squat Clean
2 x 60, 80, 90, 100, 110, 115, 115kg

Deadlift
5 x 135, 225, 315, 395, 460#
6 x 520#

DO Axle Deadlift
5 x 65, 115, 142, 164kg
7 x 185kg

Later in the afternoon........

Rolling Thunder (r/l)
8 x 90, 135, 160, 170, 180, 180, 180#

Silver Bullet hold (2.5kg) - not max time holds (r/l)
 #1 x 30 sec.
 #2 x 30 sec.
 #3 x 10 sec., 12 sec., 15 sec.

Fr. Squat
5 x 60, 80, 101, 116kg
5 x 132kg

Tuesday - Dec. 17

Jump Rope - 2 minutes

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

OH Squat
10 x 5, 10, 15kg

Axle Continental Clean + Push Jerk
5 x 65, 75, 83, 95
7 x 108kg

Press
10 x 115, 125, 135, 135#

15 minutes (EDT) - 10 sets of each
1-arm DB Press - fatgripz @ 55#
2.5" DB Row @ 120#


Later in afternoon.....

10 minute Hangboard - Entry

Ab Wheel
3 x 10