"Gym" Whisman: June 2013

Sunday, June 30, 2013

6/28/213

Rotator Cuff

Bench
1x10_135
1x8_225
1x6_275
1x5_315
1x1_365
2x5_315

Lockouts
1x1_405
1x1_425

Thursday, June 27, 2013

6/27/2013

Jump Rope
300x

Plyometrics

Front Squat
1x3_155
1x3_245
1x1_335
1x1_355
1x1_375
1x1_395
1x1_475 --SupraMax--

DeadLift
1x2_425
1x2_475
1x2_515
1x1_575

Wednesday, June 26, 2013

6/26/2013

Horizontal Pull-up

Pull-ups

Biceps

Tuesday, June 25, 2013

Speed Squat
1x5_135
3x2_225

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x2_288
1x2_310
Missed 340 PR attempt

Incline
--Short Rest--
1x10_135
1x5_225
1x5_275
2x5_225

Behind the Neck Press
Real light sets of 10

Monday, June 24, 2013

6/24/2013

Jump Rope
300x

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x3_130
3x2_218

Speed DeadLift
3x5_218

6/21/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_275
1x3_315

Lock Outs
1x2_365
3x2_405

Thursday, June 20, 2013

6/20/2013

Jump Rope
300x

Front Squat
1x3_155
1x3_245
1x2_335
1x2_385
1x1_475--SupraMax--

DeadLift
1x2_425
1x2_475
1x2_515
1x1_565

Wednesday, June 19, 2013

6/19/2013

Horizontal Pull Ups

Pull Ups

Biceps

6/18/2013

Speed Squat
1x5_135
5x2_225

Log Clean & Press
1x10_90
1x3_178
1x2_244

Incline
--Short Rest--
1x10_135
5x5_225

Monday, June 17, 2013

6/17/2013

Jump Rope
300x

Squat
1x5_135
1x5_225
1x3_315
1x2_405
1x2_475
1x1_475

Friday, June 14, 2013

6/14/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_315
2x3_345

Lockouts
1x3_365
1x2_415

Thursday, June 13, 2013

6/13/2013

Jump Rope
300x

Front Squat
1x3_135
1x3_225
1x3_315
1x3_365
1x1_455--SupraMax

DeadLift
1x2_405
1x2_475
1x3_535

Wednesday, June 12, 2013

6/12/2013

Horizontal Pull-ups

Pull-ups

Biceps

Tuesday, June 11, 2013

6/11/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244
1x3_274
2x3_303

Incline
1x10_135
2x5_225

Monday, June 10, 2013

6/10/2013

Jump Rope
300x

Squat
1x5_155
1x5_245
1x3_335
1x3_425
1x3_445

Snatch Grip DeadLift
1x5_155
1x3_242
1x3_330

Friday, June 7, 2013

6/7/2013

DeadLift
1x10_135
1x5_225
1x5_315
1x5_405
1x7_475

Bench
1x10_155
1x5_245
1x5_295

Wednesday, June 5, 2013

6/5/2013

Pull-ups

Biceps

Tuesday, June 4, 2013

6/4/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x5_200
1x5_244
2x5_271

Bench
--Short Rest--
1x10_135
1x5_225
1x5_275
1x2_315
1x3_275

Monday, June 3, 2013

6/3/2013

Squats
1x5_135
1x5_225
1x5_315
1x5_405

Snatch Grip DeadLift
3x5_242

I was on vacation last week so I didn't get any training done. I decided to go a little easy today to try and minimize the soreness after taking 11 days off.