10/31/2013

Jump Rope
200x

Plyometrics

Speed Squats
1x3_198
1x2_264
1x2_308
1x1_374
1x1_440

DeadLift
1x2_374
1x1_484
2x2_528

10/29/2013

Over Head Squat
1x3_88
1x2_110
1x2_132
1x2_154

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x1_266
1x2_310

Cross FATWOD
1. Incline x6_186
2. Lat Pull x6
3. Dips x6
4. Bent Over Row x6_154
5. 75 sec rest

4 rounds in 10:04 -- pulse 142

10/28/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_198
1x2_264
1x2_330
3x1_374

Pull-ups

Cross FATWOD
35 ft keg carry -- 215#

7 carries in 6:23 -- pulse 145

10/25/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_335
2x1_380

Cross FATWOD
1. Bench x6_225
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10s
5. 75 sec rest

5 rounds in 11:26 -- pulse 142

10/24/2013

Speed Squat
1x5_154
1x3_220
1x2_264
1x2_330
1x1_374
1x1_440
3x2_308

DeadLift
1x2_374
1x1_462
3x2_506

Cross FATWOD
25 axle cleans with 174

Finished in 4:17 -- pulse 158

10/22/2013

Over Head Squat

1x3_88

1x2_110

1x2_132

1x2_154

Rotator Cuff

Log Clean & Press

1x10_90

1x5_156

1x2_200

1x2_266

2x4_298

Cross FATWOD

1. Incline x6_185

2. Lat Pull x6

3. Dips x6

4. Bent Over Row x6_154

5. 75 sec rest

5 Rounds in 13:01 -- Pulse 152

10/21/2013

Jump Rope
200x

Plyometrics

Front Squat
1x2_154
1x2_220
1x2_264
1x2_330
1x1_352
1x1_374

Cross FATWOD
220# Keg Carry for 70 ft. (35 down and back)

3 carries in 2:20 -- pulse 152

10/18/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
2x2_375
2x1_375

Cross FATWOD
1. Bench x10_225
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10x
5. 75 sec rest

3 rounds in 7:07 -- pulse 142

10/17/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_154
1x2_220
1x2_264
1x1_330

DeadLift
1x2_264
1x2_374
3x1_484

10/11/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
4x1_370
1x2_370

Cross FATWOD
1. Lockouts x3_385 / 365
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10s

4 rounds in 8:14 -- pulse 139

10/10/2013

DeadLift
1x6_154
1x3_220
1x2_264
1x2_374
2x5_462

Cross FATWOD
25 axle cleans with 174 for time -- 5:07 -- pulse 142

10/8/2013

Jump Rope

Plyometrics

Over Head Squats
1x3_44
1x2_88
3x2_132

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x2_200 Clean each rep
1x2_244 Clean each rep
3x2_288 Clean once

Incline
1x5_225
3x3_275

Cross FATWOD
1. Push-ups x6
2. Bent Over Row x6_132
3. Chest Press x6
4. Bent Over Row x6

4 rounds in 6:31 -- pulse 132

10/7/2013

Speed Squat
1x5_154
1x2_220
1x2_264
1x2_308
1x1_330
1x1_352
3x2_308

Clean
1x1_198
1x1_264
1x1_269
2x1_274

10/4/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x3_315
5x2_365

Cross FATWOD
1. Upright Row x6_88
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6

5 rounds in 8:36 -- Pulse 156

10/3/2013

Jump Rope
200x

Front Squat
1x2_154
1x2_264
1x2_308
1x2_352

DeadLift
1x2_374
2x2_462
2x3_440

Cross FATWOD
25 Axle Cleans for time with 174
3-3-3-3-3-3-7
Time 6:16
Pulse 161

10/1/2013

Over Head Squat
1x3_44
1x2_88
1x2_110
1x2_132
1x1_154
1x1_174
1x1_198

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
1x2_244 clean each rep
3x2_276 clean each rep
1x6_244 clean once

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6

6 rounds in 9:45 -- pulse 146