1/31/14

Back Squat Last set 175x3 155x3 135x3 115x3 105x3 95x3 85x3 65x3 Bent Row 125x5 105x5 85x5 65x5 45x5 10 Pushups and 30 secs of Rowing by 3 sets and 30 secs of rowing and 10 kbell swings x10 Leg Extensions 3x10 Single Leg Press 2x10 1x24

1/29/14

Strict press Last set first 115x5 105x5 95x5 85x5 65x5 Front squat 185x3 175x3 155x3 135x3 115x3 95x3 Chest supported row 135x10 155x10 175x10 Step up 30lb dbell 3x8 This will be my template from here on full body Upper body pull Upper body push Lower body Single leg First exercise 5 reps Second 3 reps Last 10 reps I will rotate what exercise goes in order. Single stuff will be by feel since it's rehab stuff

1/24/14

5 rounds 1:00 5 shoulder to over head row for the rest of the minute 65 lbs will do more next time

1/22/14

Complex Hang Clean Pull Hang Clean Hang Clean and Jerk 65 85 105 115 135 Back Squat 135x5 Leg press 2x15 Bench Jumps 1x3

1/20/14

Front Squat 95x3 115x3 135x3 Step up 25lb dbells 3x10 Elevated Split Squat 2x8 leg press 3x10-15 Hang power snatch 3x3 bar

1/17/14

Clean and military press 1 power clean then 5 presses 45 65 75 85 95 Single leg squats supported 3x8 Pull-ups 3x2 Walk away 3x3

1/15/14

Deadlift Worked up to 205x7 135x5 155x5 175x5 185x5 205x7 leg press single leg 3x15 seated leg curl 2x10 calf press 1x15

1/10/14

Squat 4x10 Military press 4x10 Single leg extension 1x8 Single leg release 3x8 Interval rowing 100m 200m 300m