8/30/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
1x1_365
Missed 410
1x2_365

Cross FATWOD
1. Up Right Row x6_88
2. OHP x6_110
3. Laterals x10
4. Push-ups x6
5. Mt Climbers x20

Did 3 rounds in 7 min - Pulse 152

8/29/2013

DeadLift
1x5_154
1x5_264
1x2_374
3x2_484

Cross FATWOD
1. Axle Clean x2_196
2. Axle Shrugs x10_196
3. Pull-ups x2
4. Axle Rev. Curls x6_69
5. Seated Row x6

4 Rounds in just under 8 min - pulse 146

8/27/2013

Over Head Squat
1x3_88
1x2_110
1x2_132
1x1_154
1x1_174
1x1_198

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x1_244
1x1_288
1x1_330
1x3_310 - Clean each rep

Incline
1x5_225
2x5_275

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6
5. Push-ups x6
6. Pull-ups x2

Got 3 rounds in 6 and half min - pulse 153

8/26/2013

Speed Squats
1x5_154
5x2_264

Clean
2x1_198
1x1_220
3x1_242

Cross FATWOD
1. Jump Rope x50
2. Body Weight Speed Squats x10
3. Jumping Jacks x20
4. KettleBell Swings x6_50

4 rounds in 7 and half minutes-- pulse 155

8/23/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_275
1x3_315
1x1_375
1x1_385

Cross FATWOD
1. Axle Up Right Row x6_69
2. Over Head Press x6_95
3. Laterals x6_10s
4. Push-ups x6
5. Abs

Did 5 rounds in just over 10 min

8/22/2013

Front Squat
1x3_155
1x3_245
1x2_335
1x1_405

DeadLift
1x2_425
1x1_515
1x1_565

Cross FATWOD
1. RDL x5_245
2. Shrugs x10_245
3. Seated Row x6_100
4. Reverse Axle Curls x6_65

4 Rounds in just under 8 min

8/20/2013

Over Head Squat
1x5_44
1x3_88
1x3_110
1x1_132
1x1_154
1x1_174

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_266
1x1_330

8/19/2013

Squat
1x5_135
1x5_225
1x5_315

Axle Clean
1x5_130
1x1_218
5x1_238

Cross FATWOD
1. Jump Rope x50
2. Body Weight Speed Squats x10
3. Foot Speed Drill x30
4. KettleBell Swings x6
5. Abs
Did 3 round in just under 8 min

8/16/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x3_295
1x3_365
1x2_365
1x1_365 with pause


My training partner and I have decided we need to do less treadmill (20-30 min a day "slow roll") and increase the intensity while shortening the duration. We have decided to do the "Cross FAT" workout of the day.

Cross FATWOD
1. Up Right Row x6_64
2. Strict OHP x6_95
3. Laterals x6_10s
4. Push-ups x6

I did four rounds. It took a little over 6 min. I wanted to do 10 min but delts were having none of it.

8/15/2013

Front Squat
1x3_155
1x2_205
1x2_245
1x2_295
1x2_335
1x2_385

DeadLift
1x2_425
1x3_515

RDL
2x5_245

8/14/2013

Biceps

Triceps

8/13/2013

Over Head Squat
1x3_44
1x3_88
1x3_110
1x2_130
1x1_154

Log Clean & Jerk
1x10_90
1x3_156
1x3_200
1x2_266
1x2_310 Clean each rep

Incline
-Short rest
1x10_135
1x5_225
2x5_245

8/12/2013

Squats
1x5_135
1x5_225
1x5_315

Axle Clean
-Super set with pull-ups
1x5_130
1x2_218
3x2_238

8/9/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x3_295
1x2_345
2x1_385
1x2_365
1x6_315

Dips

8/8/2013

Front Squat
1x3_155
1x2_205
1x2_245
1x2_295
1x1_335
1x1_385

DeadLift
1x2_425
1x6_515

RDL
Super set with shrugs

8/7/2013

Biceps

Triceps

8/6/2013

Over Head Squat
1x3_44
1x3_88
1x3_110
1x2_132
1x2_154

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x2_254
1x2_298 - clean each rep

Incline
-Short Rest
3x8_225
1x6_225

Up Right Row
-Super set with strict OHP

8/5/2013

Squat
1x10_135
1x5_225
1x3_315
1x1_405

Axle Clean
-Super set with pull-ups
1x5_130
1x2_218
4x1_238

8/2/2013

Rotator Cuff

Bench
1x10_135
1x8_225
1x5_295
1x2_375
1x1_375 with pause
1x2_355
1x3_335
1x5_315

8/1/2013

Front Squat
1x3_155
1x2_245
1x1_335

DeadLift
1x3_335
1x2_425
1x1_515

A little de-loading this week