10/31/12

Pullups
15 total

1a)pulldowns
2xmax 90x16 105x15

1b)standing dbell press
2xmax 30x20 35x15

2)pec deck rear delts
4x10 70 75 80 85

3) run the rack dbell curls
30x8 25x8 20x8 15x8 10x8

Core circuit x2
sprinter situpsx20
v ups x10
toe touches x10
hip raisesx15

10/30/12

Hang clean below knee
145 3x5

clean and jerk
150 3x3

clean pull
315 3x5

rack jerk
135x3
145x3
155x3

10/24/12

Bench
195x6
210x4
225x8

Pec Deck
85x20
100x15

1a) 1 arm standing cable rows
4x10 60, 70, 80, 80

1b) rope pushdowns
4x10 60,70,80,80

2a) face pulls
3x10 70,80,80

2b) incline reverse flyes pinkies up
3x12 5lb

treader sprints
10secs on 20 secs off x 10 sets on incline

10/22-12

Birthday Workout
Power Clean from below knee
205 3x2

Clean and Jerk below knee
190 3x1

Clean pull from floor
355 3x2x2
375 3x1

Back squat
275x3
315x3
335x3

10/17/12

Pullups
13 reps

1a lat pull downs 2xamrap
90x20
105x15
2a standing dbell military 2xamrap
25x20
30x15

1b rolling tricep extensions 5x8
35x4
40x1
2b hammer curls 5x8
25x4
30x1

core circuit x2
toe touches x20
flutter kicks x40
russian twistsx20

Timed pushups
10,9,8,7,6,5,4,3,2,1
3:04

10/16/12

Powe Clean
160 3x3

Clean and Jerk
155 3x2

Clean pull from floor
315x3
325x3
335x3

RDL
225x5
245x5
265x5

Arc Trainer Intervals
10 secs on 20 secs off 12 sets

10/13/12

bench
185x7
200x5
215x5

pec deck
80x20
90x15

1a seated row
135 4x12

1b pushdowns
50 4x12

2a face pulls
70 30x12

2b dbell standing laterals
12.5 3x12

Complex
Bar 3 sets x 10
deadlift
bent row
hang clean
shoulder press
back squat

10-12-12

Clean from high box
3x3 190

clean and jerk
3x2 180

Clean pull from floor
3x3 315

behind the neck press
3x3 135 140 145

10/10/12

Pullups
12 reps total

1a Lat pulldowns 2xamrap
80x15
90x15

2a standing dbell military 2xamrap
20x20
25x15

1b rolling tricep extensions 4x8
30

2b hammer curls 4x8
25

Ab circuit 2 x
toe touchesx10
flutter kicksx30 total
russian twistsx30 total

Pushup ladder timed
10,9,8,7,6,5,4,3,2,1 4:00

Bike Intervals
10 secs on 20 secs off for 10 sets

10/6/12

Clean complex

Hang Clean
135x5
155x5
170x5

Clean & jerk
135x3
155x3
175x3

Clean pull below knee
225x5
315x5
335x5

rack jerks
135x5
140x5
155x5

10/3/12

Bench
180x8
195x6
205x4

Pec Dec
70x25
85x20

a) seated row 4x15 120
b)straight bar pushdown 4x15 40

a)face pulls 3x15 40
b)dumbell lateral raise 3x15 10

complex just the bar 2x10
deadlift
bent row
hang clean
behind the neck press
back squat

10/2/12

Clean Complex
Mid shin to above knee x6
mid shin to clean pull x6
power clean x6
clean & jerk x6

Power clean 3x2
65
95
135

Clean and jerk 3x1
155
185
210 new PR

Clean Pull 3x3
225
275
315

Back Squats 3x3
225
275
315