12/13/13

Front Squat 5x5 65 85 95 105 115 Step Up 3x8 each leg RDL 3x10

12/9/13

Military standing press Up to 95x5 Metcon 7 rounds 25 lb dbell snatch 10 each arm 10 squats 10 plate rows

12/7/13

Hurricane Day Row x 30s x3 Front squat to box x 10x 3 Incline push-ups x10x3 Row x30sx3 Oh squat to box x 5x3 Dbell row x 10 x3 each arm Row x30sx3 Dbell curl x10x3 Kettle bell swings x10x3

12/4/13

Military press 5x5 50 55 60 65 70 Pull-ups 4x2 Push-ups 1x10 1x11 1x12 Standing Cable row single arm 3x10

12/2/13

High Box Front Squat paired with TKE's on bad leg 70x5 60x5 60x5 55x5 45x5 TKE's 5x15 Step Ups 3x8 using small bar across back paired with balance on bosu ball on bad leg Kbell swings 3x10 35lb bell paired with ankle mobs

11/29/13

Hurricane day Row 30 secs x 3 Goblet squat x 3 Push-ups x 3 x 10 Row 30secs x 3 Dbell row 3 x 10 each arm Kettle bell swings x 10 Row 30 secs x 3 Dbell curls x 3 x 10 Barbell standing press x 3 x 10

11/22/13

10 mins bike Intervals 30 secs on 1:00 off First 5 rounds hitting the heavy bag 2 rounds of rowing 1 round of kettle bell swings 1 round of battle ropes 1 round of push-ups 2 sets of single leg leg presses

11/18/13

10 mins bike 5 rounds Dbell press x 10 25 lb dbell Bent row with dbell x10 25lbs 10 sit-ups 10:05 3 rounds 15 body weight squats 10 hands elevated push-ups

11/13/13

6 mins bike 21-15-9 1 arm thruster with dbell with each arm 25lb dbell after each round 10 pushups using dbells 6 mins elliptical 3x2 pullups

11/11/13

6 mins bike a1) tke x15x3 a2) 1 arm dbell row x10x3 250 m row b1) seated leg curl x20x3 b2) pushups x10x3 c) 5 mins elliptical

"Just be yourself"

Have you ever been given this advice, nodded your head and then sat there and wondered I'm not sure what that means? The last time someone said that to me it was a friend of mine who was giving some advice after observing me train a client. When he said this to me it nearly brought me to tears. He said just be yourself and I remember thinking I don't even know who that is. I know I am a husband, a son and a man but beyond that I feel lost. The things that used to excite me no longer do or do so a lot less than they used to. I no longer have a passion for anything but I know that I want to find that passion for something and I'm not sure where to begin. I recently heard on a podcast I listen to the guest describe the host as the the person who is most true to their own self as anyone they have ever met. As I move on I think that would be a great place to start to be described as being true to myself once I find out who that guy is.

11/6/13

5 mins bike

A1 tke x15x3
A2 ring row x 5x3

250meter row

B1 box squat bw x19x3
B2 push-ups x5x3

5 mins bike

10/30/13

Sled Drags walking forward and backwards about 10 yards each way did 5 laps

3x10 15 lbs single arm dbell press

10/28/13

Pullups
1,2,2

Face Pulls
50 reps 50lbs

1 arm standing cable rows w/fat handle
25 reps each arm 50 lbs

Flyes w rolling tricep extensions
15 lbs
25 reps each

Curls
15lbs 50 reps

10/21/13

50 reps for time

Dell curls 15 lbs

Side raises 10lbs 

Dbell flyes supersetted with Rollin tricep extensions 15lbs 25 reps of each 

9:47 

10/16/13 workout

50 rep circuit

Machine back row 70lbs

Pec deck 50lbs

Neutral grip shoulder press 40 lbs

9:29

10/14/13

50 reps each for time
Machine press 110lbs

Preacher curl 30 lbs

Lat pull 95lbs

9:42

The Second Pull Interview Series

The 2nd Pull Interview Series

Today on the 2nd pull we are starting a new blog entry.   I am going to interview via email prominent people in the strength and conditioning world.  

The first entry is in my opinion the BOSS.  He is a former division I-AA football player, a World Champion powerlifter, who broke Ed Coan’s all time total record, and a former Olympic weightlifting hopeful who trained at the Olympic Training Center.   Today he is a resident of the greater Charlotte, NC area where he owns his own training facility and trains athletes and weekend warriors at Mash Elite Performance.  Travis Mash is the first entry in the 2nd Pull Interview series, enjoy his knowledge bombs.

2nd Pull:  What are the benefits of going from powerlifting to weightlifting?

TM:  The only benefit would be the obvious strength.  Shane Hammons showed the world what strength alone is capable of doing.  However the best situation is to start out from an early age at least practicing the lifts at some level.

>

> 2nd Pull: When are you and Jon North going to host a weightlifting meet?  

TM: Soon I hope.  We are both very busy, but we both share the same passion for Olympic Weightlifting.  Part of that passion for the both of us is to put on meets here in North Carolina.  We want to grow this beloved sport of ours, and introduce it to as many people as possible.

>

> 2nd Pull: What advice do you have for someone who trains alone?  

TM: First learn to miss the squats properly!  Personally I would find an online coach that could look at my videos to tell me if I am on the right path.  A lot of times we think that we are performing the movement properly, but in reality we are not even close.  I would also seek out an expert to help with my programming.  I was blessed to have two time Olympian Wes Barnett as my first coach.

>

> 2nd Pull: What is the best and worst advice you have gotten pertaining to weightlifting?

TM: The best advice was to think stand up tall through the heals rather than think jump when performing either lift.  Standing up tall, fast, and explosively puts one in the proper positions throughout the Clean or Snatch.  The worst advice was to squat then squat more!  A great coach knows that if someone can Front Squat way more than they Clean, then this person needs more volume and time in the lift.  If someone can Front Squat 200k and Cleans 195k, then squat and squat some more.

>

> 2nd Pull: If given a choice would you rather have a trainer/coach with more book knowledge or more under the bar knowledge?

TM: Definitely more under the bar knowledge!  I don't know what books they are reading, but someone who has been there knows the trials and struggles.  Obviously in a perfect world it's good to find a coach who has both.

>

> 2nd Pull: Is the lack of assistance work in most weightlifting programs a limiting factor in increasing lifts?

TM: I believe the Russians and Chinese have showed the world that assistance work has its place.  If nothing else, a lifter should be preventing injuries with their assistance work.  Weightlifters perform an enormous amount of pressing overhead, but very little pulling.  This causes a major imbalance.  If a lifter would add pull-ups alone, shoulder injuries could be minimized.  The longer that a lifter can practice without a major injury the more chance of success.

>

> 2nd Pull:  How do you approach teaching the snatch and clean and jerk?  Do you go from the top down like Pendlay or something else?

TM: I'm a Pendlay guy, so top down it is.  I prefer that a lifter can Front Squat, Overhead Squat, and can press from the Jerk Position properly before getting into the performance of the lifts.  If they can't, then I handle whatever issue they might have first.

>

> 2nd Pull: How have you found inner peace?  

TM: That's easy man!  Christ!  I spent most of my life trying to prove to the world that I am something special or different.  Now I spend my time trying to show the world that Christ is Everything.  That's a much easier task my friend.  I still want to do great things while on this earth, but now I have different motivations.  I want to help others in as many ways as possible, and I want to show the world God's love.  Inner Peace is a promise that God makes to us several times in the bible Galatians 5:22-23.

>

>

2nd Pull: What do you do to remain positive everyday?  

TM: I am blessed beyond understanding, and I realize this.  I get to do exactly what I love doing, so I really never have to work.  I go to my facility to hang out with my Mash Elite Family, and I go to the Attitude Nation and hang out with my adopted family.  I spend all of my time trying to help and love others, so at the end of the day I realize I am doing exactly what God put me on this earth to do.  When I look back at my life, I laugh thinking just how the Hand of God was on my life leading me to this exact moment in time.  I don't believe that there are any accidents, so my advice is to enjoy the ride that God has planned for you and love as many people along the way

Travis Mash can be found at www.masheliteperformance.com and he can be heard on Tuesdays and Wednesdays on the podcast Weightlifting Talk.  

9/9/13 Workout

Pedestal progressions
Prone x20secs
Supine x20sec
Each Side x15 secs each side

red band tke's x15 each leg
red band one leg curl x10 each leg


Complex x3
Pullups x2
Supported knee ups x5
face pulls x10

8/26/13

Max Out Monday

Snatch from Floor

Worked up to 130x1

Clean and Jerk From Floor
205x1

Both pr's

My jerk is awful.

8/21/13

3rd pin snatch below the knee

Worked up to 125 New PR

3rd pin clean and jerk from same pin

up to 185

8/19/13

Back Squat
Worked up to 365x1

Snatch from pin above knee
85x5x1

Clean and Jerk from pin above knee
150x1x5

8/17/13

Complex
Snatch deadlift
Snatch pull high hang
Snatch high hang
Worked to 115

Clean deadlift
Clean pull high hang
Jerk x2
Worked to 135

8/16/13

Max effort Friday

Low hang snatch
115

Low hang clean and jerk
200

8/14/13

Power Snatch 5x1, 80%-85% 90lbs

Power Clean & Power Jerk 5x1, 80%-85% 160lbs 

Push Press 5x5, MAX (okay to increase weight each set

65x5

85x5

95x5

115x5

135x5

8/12/13

Snatch 3x1, 75% 80 a few misses but got all 3 

Clean & Jerk 3x1, 75% 140

Back Squat

3x5

185

205

225

Front Squat

1x1

245

Tabata Run

.31 miles

8/10/13

Front Squat

185x3
205x3
255x2

Snatch pull from high hang
115x2
135x2
155x2x2

Pullups

5x2

8/9/13

Max Out Friday

High Hang Snatch
Up to 110lbs new PR for full catch in the bottom

High Hang C&J
up to 190lbs caught in power clean

Pretty happy with progress in snatch, need to up the work capacity

8/7/13

Hang power c&j every minute on the minute for 15 mins

Worked up to 170

8/5/13

Full Snatch
worked up to 100x1

Tabata Row

717 meters

8/3/13

Clean and jerk

Worked up to 175 with help from a friend and was finally able to get a good jerk.  He taught me to not start pressing until the bar was weightless

8-2-13

Front Squat
95x3
135x3
185x3

Hang Snatch went down into full squat
Worked up to 85x1 for 2 sets, pitiful yes but I felt my form was slightly above bad for the first time

Hang C&J also full squat
135x1
145x1
145x1
155x1

7/30/13

Power Clean + Power Jerk
Worked up to 205

Drop set
1 for the floor and 1 for the low hang 70% 1x2 145lbs

Super set
5x2 pull-ups
5x10 standing pull downs

7/29/13 snatches and defining moment

Snatch deadlift to hang power snatch
Bar
65
70
75
80
85
95
100
105
115
125
135

Up till about 100 I added an OH squat


So I was reading this article http://www.schwarzenegger.com/fitness/post/there-is-no-maybe and it got me to thinking of my defining moment.  When I was 14 years old all I wanted to do was play baseball.  I spent the long New Hampshire winter in a batting cage down the street from my house and in my bedroom with my plastic and cement weight set trying to get stronger.  When spring came around I was having the best year I'd ever had, my team was doing awesome and I was having a blast.  Because all I wanted to do was play ball I took the game very seriously and I was very intense to the point that I got benched a few times for tossing equipment.  One time a teammate of mine was thrown out of a game unfairly I thought and it passed me off.  I remember being a man possessed just just screaming and being ultra focused in a very tight game.  I scored the winning run of that game and I remember yelling over to my ejected teammate that we won that game for him.  At this point in time I was flying high I was playing well and just loving the game.  The next time in school I remeber one of the "cool" kids telling me that I needed to chill out because my intensity was embarrassing.  At first I don't think it bothered me but it must have because I allowed his words to seep into the way I played which affected the way I played and kind of sucked my passion away for the game.  After reading Smittys article I should have stuck to what I wanted to do and not let anything get in my way. I was not a super talented player I had to do the work in order to stay co petitive.  As I look back that moment where I let someone's perception of my my passion, which looking back may not have been as strong as I thought it was, I let words like cant or won't or settle seep into my vocabulary and have an effect on the person I would become.   However from now on thanks to a podcast with Jon North and Travis Mash can't is a 4 letter word in my house and I'm going to make good things happen instead of sitting back and waiting for them to happen.

7-1-13

Power Snatch – 5 x 3
85
95
115
125
130
Power Clean & Power Jerk – 5 x 3(1+1)
115
125
135
155
170
Overhead Squat – 5 x 3
broomstick
bar
bar
55
60

6/28/13

Snatch Push Press to OH Squat
Bar x3x2
65x3
75x3
85x3

Snatch Pull
135x3x3
155x3x2

Front Squat
135x3
155x3
175x3
185x3
205x3

6-26-13

Clean and jerk
5x3+1 135

Clean pulls
4x3 225

Back squat
5x5
135
155
175
195
225

6/24/13

Snatch – heavy single up to 95lbs was able to get under the bar but could not get it back far enough
Clean & Jerk – heavy single up to 175 
Front Squat – heavy single up to 275 new PR with clean grip 

6/19/13

Power Snatch
5x2
95x2
95x2
115x2
115x2
125x2

Power Clean + Jerk
5x2
125x2
135x2
135x2
155x2
165x2

Overhead Squat
3x3
Broomstick x2
empty bar x2

6-17-13

Snatch
5x2
55x2
75x2
95x2
100x2
105x2

Snatch Pull
135x3x3

Front Squat
135x3
155x3
175x3

6/14/13

Clean pull 3x3
135
185
205

High bar back squat 3x5
135
185
225

Pull-ups
2x2

Treader
9 sets
3 sets @4.5
3'sets @ 5.0
3 sets @ 5.5

6/12/13

Front Squat
Worked up to 205x2 my rack position is getting better but my back is still tweaked so keeping it light

Mobility work
Hips
Knee
Shoulders

low back machine
2x10

Treader Work 30 secs on 1:00 off
2 sets 4.5 @ 3%
2 sets 4.7 @ 4%
2 sets 5.0 @ 5%

6/10/13

High bar back squat
Worked up to 295x2 back is a little tweaked so kept it light

Snatch position stretches
Floor, knee hip 1+1+1x3

V sit ups 3x 5

500m row on concept 2 2:14

6-7-13

Front Squat
Working On getting into that bottom position
115x2
135x2
155x2
175x2
185x2

Squat Press Snatch Grip
Practice
Used a broomstick for about 4 sets and then empty bar for 2


Treader
7 sets 30secs on 1:00 off speed 4.5-5.5 incline 1-5

6/5/13

Lift 10000 lbs

Military Press
100 lbs x25

Deadlift
250x10

Pullups
BW x 10 250lbs

Squat
150x16


Running Intervals
6 sets 30 secs on 60 sets off various speeds and inclines

6/3/13

Squat
High Bar Olympic Style Squat

275x3x3


12 Minutes walk on treader

5-22-13

WOD

Strength skill

A1) Bench Press 4x5 @ 90% of 5RM 225

A2) Hang Snatch 3x 50,60,70%, 2x 80% of 1RM 3x80, 105x3 115x3 130x2

MetCon 

30 Push-ups 

101 Russian KB Swings 35lb

30 Push-ups 

9:38

5-15-13

a1)Bench
185 x 4x5

a2)pullups & dips
4x2x2

Metcon
4 rounds
8 BW pullups
5 front squats 95lbs

5-10-13

OH Squat
5x3
65
85
95
105
110

Power Clean
3x1
135
145
160

5-8-13

2 Cleans + 2 Jerk 135, 140

2 Cleans + 1 Jerk 160, 170, 180, 170 

 

Metcon

5 Rounds

185lb Back Squat x2

BW Rows x2

Close Grip Elevated Pushups x4

45 lb Behind the neck press x10

 

 

5/3/13

Strict Press 1RM
Worked up to 175

METCON
5 rounds 35lb kbell
5 kb push press/arm
5 jumping lunges
5 kb snatch/arm

5/1/13

Snatch 1rm
165 new pr

Dip ladder every minute on the minute
Up to 6 reps

Metcon

60 secs on run 90 secs walk

6 sets

4/30/13

WOD

Strength skill

A1) Pullup ladder 1st set 1,2,3 2nd set 1,2,3 3rd set 2,2,4

A2) Bike 800m x3

MetCon

Tabata

A1) crunches

A2) jump rope

B1) Spread eagle Leg Sit-ups

B2) jump rope

C1) leg lifts

C2) jump rope

D1) plank

D2) jump rope

WOD

Strength skill

A1) Power Snatch 6x2 @80% 125

A2) Pull Ups 6x2

 

MetCon

Running

60 secs on 90 secs off x 5 sets

4/16/13

WOD

Strength skill

A1) Front Squat 3RM; 2x3 205x2x3 This was the limit of what my shoulders could hold

B1) Shoulder Mobs

MetCon

1/2 Tabata Tuesday 4 tabata sets of each exercise

A1) Pushups

B1) Jumping Squats

C1) Push Press

4/15/13

Strength skill

A1) Clean 6 sets of 2 @ %70 145

A2) 4 Hurdle hops and sprint 5 sets

MetCon

1 Mille run for time 18:00

4-10-13

WOD

Strength skill

A1) Heaving Snatch Balance 5 sets of 1 increasing in weight

65 65 75 85 95 95 felt good was able to get all the way into the hole

A2) Clean Pull 5 sets of 5 @ %80 (185)

MetCon

3 Rounds

15 Ground to OH (45, 55, 65)

15 feet elevated pushups

 

7:37

 

 

4-9-13

WOD

Strength skill

A1) Press 5 x 5 @ 75% 120

B1) Farmers Walk 40 yds 45lbs each hand

C1) Ankle Mobs x6 each side

MetCon

Tabata alternating

A1) Pushups

A2) Jump Rope

B1)Situps

B2) Jump Rope

C1)BW Rows

C2) Jump Rope

D1)Bench Dips

D2)Jump Rope

4-5-13

WOD

Strength/Skill

A1) Find Back Squat 1RM in 10 min (355) High Bar ATG

B1) L-sit max time x 3; rest 2 min

Metcon

21-15-9

150 lb deadlift

dips

8:10

4-3-13

WOD

Strength/Skill

Find Snatch 1RM in 20 min

 

155x1

Need more work on getting under the bar

 

Metcon

21-15-9

Burpees

Kbell Swing 55 lb

5:50 the burpees were done to an elevated step next time will do them to the floor 

4/2/13

Military
120x3
135x3
150x4

10 rounds
5 body weight rows
4 oh squats empty bar my flexibility sucks

Bench
180x5
210x5
235x7

AMRAP 10 Mins
5x 115 shoulder press
10x 115 deadlift
15x bench box jump

3 full rounds complete plus 4 th round of press, deads and 10 jumps

3-13-13

Speed Snatch

75 10 sets of 2


3 200 meter runs

3-12-13

Hang Clean and Jerk
135x1
155x1
175x1
185x1
195x1
205x1
215x1 new PR


5 rounds for time
10 BW Rows feet elevated
15 kbell swings 35 lb
3 broad jumps

13:00

3/8/13

Military Press
110x5
125x5
145x5

6 rounds for time
15 kbell swings 35lb kbell
10 pushups
sprint first 3 rounds 15 secs on treader 7.0 at 7% incline, last 3 rounds 2 sprints of 15 yards

17:13

3/6/13

Power Snatch
6x2
65
85
95
115
135
140

Pull Ups Dead Hang wide grip
6x2

3-5-13

Box Squat
220x5
255x5
285x5

4 Rounds
10x OH Lunge Walk 5 per leg 10 lb plate
5 20 inch box jumps
10 BW Rows

8:41

3-1-13

Hang Snatch
2,2,2,2,2,2
65
85
95
115
125
135

21,15,9
225 Deadlift

Feet elevated pushups

11:00

2-27-13

4 Rounds
15 Air Squats
15 kettlebell swings 35 lb
40 yard farmers walk 50lb dbell in each hand
10 BW rows

10 mins treader

2-26-13

Bench 2 reps on the minute
bar
65
85
95
115
135
145
155
185
205
225
235
24
255
265
275

2a)dbell row
4x10 65lbs

2b)dbell rolling tricep extension single arm
4x6 35 35 40 40

3a) face pull cybex pull dwon
4x10 40

3b)single arm standing dbell press
4x6 25 25 35 35

2/22/13

Hurricane Day
1a)8% incline 6 mph x 30 secs x3
1b)pullups on gravitron 8x3
1c)pushups x10x3

2a)9% incline 7mph x15secs x3
2b) pushups feet elevated 10x3
2c) dbell row x10each arm x3 60 70 70

3a) 10% incline 8mph x15secs
3b) rear delt flyes 10x3 15
3c) flutter kicks x15 each legx3

2/20/2013

Military Press 2x on the minute
45
65
85
95
105
115
135
145
150
155
160
165

a1)1 arm kneeling cable row
4x10 70 80 80 80

a2)1 arm dbell bench
4x8 55 55 60 60

b1) face pull
3x10 70 80 80

b2) underhand pushdowns
3x8 50 70 70

dbell Curls
25x10
30x8

2/19/13

Met Con
30 Secs Jump Rope
10 Kbell snatches per arm 35 lb kbell

30 secs jumpin jacks
10 kbell clean and press

30 secs jump rope
10 single arm kbell swings

30 secs jump rope
10 kbell goblet squats

2/18/13

Squats on the minute x2
45
95
115
135
155
175
195
205
225
245
265
285
315
335

RDL single leg dbell
35x6
40x6
45x6

Farmers walks 20 yards
55
65
75

2/16/13

Hurricane
3 sprints at 6% incline 6.2 mph
barbell military press 3x12
Incline crunches 3x10

3 sprints at 7% incline 6.4 mph
Bodyweight Rows 3x10
Abcoaster 3x12

3 Sprints at 7% incline 7.0 mph
45 lb goblet squats 3x10
back extensions 3x10

2-13-13

a1)neutral grip pull ups
6x3

a2)single arm dbell bench
2x6 50
2x6 55

b1) face pulls
5x10

b2)bench
135x5
155x5
175x5
195x5

11 mins arc trainer 15 secs sprint 45 secs easy 10 sets

2-12-13

Circuit
Heavy Bag 1 minute
1x12 2 hand kbell swings 35 lb bell

Heavy Bag 1 minute
1x8 1 arm standing kbell press each arm

Heavy Bag 1 minute
12 pushups

Heavy Bag 1 minute
1x12 goblet squats 35 lb kbell

Heavy Bag 1 minute
1x25 crunches

5 mins arc trainer
30 secs sprint 30 secs off for 3 sets

2/6/13

A1) Hang Clean
185x3x3
A2) Ankle Mobs
3x8 each side

B1)Kneeling Cable Rows
3x10 each side
B2)Pushups
3x8

C1)BW Rows
3x10
C2)Wall Slides
3x10

2/5/13

3 Rounds
35 lb kettlebell
Clean & press 1x8 each arm
goblet squat 1x8
row 1x8 each arm
2 hand kbell swing 1x10
30 sec plank

1/30/13

Hurricane Day

a1) Treader 30 secs 6.4 @ 7 % x1
chinups on gravitron x10
pushups x10

b1)arc trainer 30 secs on resistance 30 x2
barbell press x10 45 lbs 65 lbs x2
barbell row x10 45 65 x2

b2)arc trainer 35-45 secs on resistance 30 x3
barbell curl 45x10x3
upright row 45x10x3

1/29/13

Hang Snatch
barx2
65x2
95x2
115x2
120x2
135x2

circuit x4
pull throughs x10 62.5 62.5 75 75
BW rows x10
1 arm dbell standing military x10 30 lbs
Leg Press x10 250 270 270 270
Gravitron Hip Extension x10 100lbs
Battle Ropes 30 secs

1/25/13

Pullups Neutral Grip
5x2

Circuit 4 rounds
Seated Row x10 135
Kbell swings x10 35lbs
single arm dbell bench x10 60lbs
ankle mob x10
face pulls x10 60
split squats x10 BW
30secs sprint uphill on treader 6

1/23/13

Hang Clean
135x2
155x2
165x2
175x2
185x2

Circuit A x3
BW Squats x10
Pushupsx10
Band Pull Aparts x12

Circuit B x3
Prone Glute Bridge x10
Suitcase Walk w 45lbs/20 yards each hand
med ball slams x10 10lb med ball

1/19/13

A1)Hang Snatch
barx2
65x2
85x2
95x2

b1)deadlift
135x5
225x5
315x5
365x5
415x5

b2)ankle mobs
4x8 each side

c1)reverse lunge front foot elevated on smith machine
95x6
115x6
135x6
155x6
c2)quadruped chin tucks
4x5

d1) side wall slides
3x10

d2)back extensions
3x6 35lbs

stretching

1/18/13

Hurricane
Treader
6% incline 5.5 mph 15 secs sprint x2
med ball slams 2x10
BW Squats 2x10

7%inclin 6.0mph 15 secs x2
dbell curls 2x10 22.5lbs
crunches 2x10

8% incline 6.5 mph 15secsx2
Fat man Pullups 2x10
med ball wood choppers 2x10 each side

1/16/13

a1) pullups on gravitron
5x5
last 2 sets did 3 reps on gravitron and 2 BW pullups

a2)single arm dbell bench
3x5 each side 50 60 60

b1)overhand seated row
3x10 135 135 150

b2)pushups
3x10 last set with feet elevated

c1)dbell hammer curls
3x8 25 25 30

c2)pec deck reverse fly
3x10 85 100 100

d)swiss ball ab rollout
3x5

d2)quadruped thoracic reach
3x5 each side

1/15/13

a1)Front Squat
5x3
155
185
205
225
245

a2)scap wall slides
4x8

b) speed deadlifts
6x2 235

c1)elevated split squats
3x8 27.5 dbells

c2)paloff press iso hold
3x10sec hold each side

d1)kneeling adductor stretch 2x30secs side

d2)1 arm pec stretch
2x30 secs side

1/12/13

a1) pullups
4x3

a2)close grip bench
185x3
225x3
245x3

b1)chest supported row
3x10 90 140 160

b2) incline dbell press
50x6
60x6
70x6

c1)prone bridge arm march
3x5

c2)side lying external rotations
3x10 each side

d1) elbow/wrist flexor stretch
2x20secs

d2)3 way hamstring stretch w/band
2x15/15/15

1/9/13

A1) deadlifts
135x5
225x5
315x5
405x5

A2)Ankle Mobs
3x8

B1)single leg elevated reverse lunge
135x6
145x6
155x6
165x6

B2)quadruped chin tucks
3x5

C1)Back Extensions
15x6
25x6
25x6

c2)Side Bridge Wall slides
3x10

d1) stability ball adductor stretch
2x20 secs

d2)heel to butt stretch
2x20 secs

1/8/13

a1) pullups
4x5 on gravitron

a2) single arm dbell bench
2x5 50
2x5 60

b1) seated rows
3x10 135

b2) pushups
3x10

c1) reverse fly on pec deck
3x10

c2) hammer curls
3x10 25 25 30

d)ab rollout on swiss ball
3x8

1/4/13

Hang Clean
205 3x2

a1) front squat
5x3
135
155
175
185
205

a2) scap wall slides
4x8

b) speed deadlifts
225 6x2

c1) dbell split squats
25 3x8

c2) paloff press hold
3x3 10 secs each rep

d1) kneeling adductor stretch
2x20secs

d2)pec stretch
2x20secs

1/1/13

Foam Roll

Mobility

a1) neutral pullups
6x3

a2)close grip bench
95x3
135x3
155x3
175x3
195x3

b1)chest supported row
90x10
140x10
160x10

b2)low incline dbell press
50x6
55x6
60x6

c1)plank with arm march
3x5 each side

c2)side external rotation
3x10each side 5 lb dbell

d1) elbow/ wrist flexor extensor stretch
2x15secs

d2)3 way hamstring stretch with band
2x15/15/15