11/26/2013

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
2x5_315

11/25/2013

Plyometrics

Front Squat
1x3_198
1x3_264
1x2_330
1x1_374

18-inch DeadLift
1x5_264
2x5_374

11/22/2013

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
Missed 405
1x1_385

Strict OHP
3x6_135

11/21/2013

DeadLift
2x10_154
1x3_264
1x2_374
1x1_484
1x1_550
2 misses at 600 - both were close, but not locked out

11/19/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_244
1x1_288
1x1_325

Cross FATWOD
1. Incline x6_185
2. Lat Pull x6
3. Dips x6
4. Log Bent Over Row x6
5. 60 sec rest

5 rounds in 11:19 -- pulse 147

11/18/2013

Front Squat
1x3_154
1x3_198
1x2_220
1x2_242
1x1_264
1x1_308
1x1_330

11/15/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
1x1_395
1x1_385
1x1_375
1x2_365

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

2 rounds in 4:05

11/14/2013

DeadLift
2x10_154
1x3_264
1x2_374
1x1_484
2x1_572

Cross FATWOD
1. Read Delt x6
2. Seated Row x6
3. Hypers x6
4. Lat Pull x6
5. Leg Curl x6

3 rounds 5:18 -- Pulse 120

11/13/2013

Cross FATWOD
1. 400 meters
2. Push-ups x10
3. Pull-ups x3
4. Skull Crushers x6
5. Curls x10

4 rounds -- Pulse 111 - 155

11/12/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x3_244

Incline
1x5_185
1x5_225
3x3_275

11/11/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_198
1x2_264
1x2_308
1x1_374
1x1_404

Cross FATWOD
21 Axle Cleans with 194
3-3-3-3-3-3-3 in 6:07 -- Pulse 155

11/8/2013

Rotator Cuff

Lockouts
1x10_135
1x5_225
1x3_275
1x3_315
1x2_365
1x1_405
1x1_455
1x1_475
1x5_405

11/7/2013

DeadLift
1x10_154
1x5_264
1x3_274
1x1_484
3x1_550

11/6/2013

Cross FATWOD
1. 400 meters
2. Push-ups x10
3. Pull-ups x3
4. Skull Crushers x10
5. Curls x10

4 rounds -- Pulse 127

11/5/2013

Over Head Squat
1x3_44
1x3_88
1x2_132
2x1_198

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_266
2x2_315

Cross FATWOD
1. Incline x6_185
2. Lat Pull x6
3. Dips x6
4. Bent Over Row x6_154
5. 75 sec rest

3 rounds in 6:59 -- pulse 142

11/4/2013

Jump Rope
200x

Plyometrics

Front Squat
1x3_198
1x2_264
1x1_308
1x1_352
1x1_396

Back Squat
1x2_396
Wanted to do more but called it there. Hip flexor has been bothering me and these seemed to aggravate it.

Cross FATWOD
18 Axle Cleans with 196 for time
3, 3, 3, 3, 3, 3, in 5:21 -- Pulse 150

11/1/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_275
1x1_325
3x1_385

Cross FATWOD
1. Close Grip Bench x6_225
2. Laterals x10_10x
3. 45 sec rest

5 rounds...forgot watch