1/31/2013

Jump Rope
500x

Biceps

KettleBell Swings

Plyometrics

UpRight Row

Triceps

1/30/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x1_375
2x5_315
5x5_225 (Minimum Rest)

1/29/2013

Pull-ups

Shrugs

Hypers

1/28/2013

Front Squat
1x3_135
1x3_225
1x2_315
1x2_365

DeadLift
1x2_425
1x2_515
1x2_555

Rotator Cuff

Axle Clean & Press
-Speed
1x3_130
3x2_196

1/24/2013

Jump Rope
500x

Biceps

Pull-ups

Shrugs

Upright Row

Triceps

1/23/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_200
3x5_244

Bench Lockouts
2x2_405

1/22/2013

Jump Rope
500x

Biceps

Plyometrics

Pull-ups

Hypers

1/18/2013

Squat
1x5_135
1x5_225
1x5_315
2x3_405
3x2_275 speed reps

1/17/2013

Jump Rope
500x

Biceps

Shrugs

Triceps

Up Right Row

Seated Row

1/16/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
1x1_370
2x5_315
5x5_225- short rest

1/15/2013

Jump Rope
500x

Biceps

Plyometrics

Pull-ups

Abs/Core

1/14/2013

Front Squat
1x3_155
1x3_245
1x1_335
1x1_385

DeadLift
1x2_425
1x2_515
1x2_535

Rotator Cuff

Axle Clean & Press
1x3_155
3x2_196

1/7/2013

Squat
1x5_135
1x5_225
1x5_315
1x2_405
2x1_455

Speed Squat
1x2_315
1x2_295
1x2_275
1x2_245
1x2_225

1/4/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
1x1_365
2x5_315

Triceps

1/3/2013

Front Squats
1x3_155
1x3_245
1x1_335
1x1_375

DeadLift
1x2_425
2x2_515

Speed DeadLift
3x3_335

Pull-ups

1/2/2013

Biceps

Rotator Cuff

Log Clean & Press
Clean once
1x10_90
1x5_156
3x3_200