8/28/12

Hang Cleans
Up to 205x1 New PR!!!

Rack Jerks
150x3x3

GM's
135x5
155x5
185x5
205x5
225x5

Tabata Run

1:00 Battle ropes

8/25/12 Training

a1)Bench w/fat grips
up to 275x1

a2) face pulls
4x12

b1) dbell bench
40x12 w/fg
50x12w/fg
60x12
70x12

b2)seated row
150x10x2
165x10x2

c) curls
4 sets of 12

abs
2 sets of 10

8/21/12

Box Jumps
3 sets of 5

Deadlift from floor
up to 500x1

Single Leg Split Squats with foot elevated
45x6
55x6
65x6
85x6

Intervals on Elliptical
15 secs on 45 secs  off total of 6 sets

8/17/12

First Day back since that awful Spartan Race

Bench with Fat Grips
1a Worked up to 260x3

1b Face Pulls
4x12

2a Seated Row
2x12x135
2x10x150

2b hammer strength bench
1x45x12
1x70x10
2x75x8

3 Curls
3x12

8/7/12

1. cleans: work up to 70%(140) x 3 x 2, 75%(150)x3x3

2. pj_+jerk off rack: work up to 80%(160)x2x2, 85%(170)x2x3

3. clean pulls: 100%(200)x 3, 110%(220) x 3 x 3

4. good mornings: 3x5 135 185 200

5. abs: 4x10

8/3 & 8/4

8/3
10 Rounds
3 hang snatches 40kg
3 bench jumps
25 jump ropes

8/4
32 mins walk outside

8-1-2012

Bench
95x5
145x5
185x5
225x5
245x5

Pullups
11 reps

Curls w/fatgrips
20x10
25x10
30x9

1 arm kbell swings
50 each arm 35lb kbell