3/28/14

DE Push press 12x2 every 45 secs 85lbs Single leg press 2x10 Arc trainer intervals 30secs on 1:00 off for .25 miles 7 intervals

3/26/14

ME Deadlift Up to 455 1000 meter row 4;51

3/24/14

ME bench Worked up to 245x1 easily left 40 lbs on the bar Intervals on bike 15 mins 30 secs on 1:00 off

3/17/14

Complex Bent row Hang power snatch Back squat Good morning Behind the neck press Bar 55 65 75 85 95 105 18 mins treader

3/14/14

11 mins treader Clean complex Hang clean Jerk 45 65 75 95 Hang clean pull Hang clean Jerk Front press 115 135 5 rounds hitting bag 30 secs 30 secs off

3/12/14

17 mins treader Leg press 3x10 Seated leg curl 2x10

3/10/14

17 mins threaded 3x15 kbell swings 3x10 machine shoulder press 3x10 face pulls

3/5/14

Hang Power Snatch 85x3 75x3 65x3 Rows 3x5 150 165 165 Dbell Press 45x3x10

3/3/13

Jerk 135x3 115x3 95x3 Pw situps 3x5 Back squat 135x5 155x5 175x5 Face pulls 3x10