12/11/2014

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press
1x5_134
1x3_200
1x2_244
1x3_288

12/9/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
1x3_315
1x1_375
Missed 415

12/8/2014

Jump Rope
300x

Plyometrics

Squat
2x3_154
2x3_264
1x2_374
1x1_484

12/2/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x3_315
1x1_365
1x1_405
1x3_365

12/1/2014

Jump Rope
300x

Plyometrics

Squat
2x5_154
1x3_264
1x2_374
1x1_484
2x2_440
1x5_374

11/24/2014

Rotator Cuff

Bench
2x10_135
1x6_225
1x3_315
Missed 415
2x1_405

11/21/2014

Jump Rope
300x

Plyometrics

DeadLift
2x5_154
1x5_264
1x2_354
1x1_444
1x1_524

Pull-ups

11/20/2014

Rotator Cuff

Log Clean & Press
2x10_90
1x5_156
1x3_200
1x2_244

11/18/2014

Jump Rope
300x

Plyometrics

Squat
2x5_154
1x3_264
1x2_374
2x1_484

11/17/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x3_335
4x2_375
1x5_335

11/14/2014

Jump Rope
300x

Plyometrics

DeadLift
3x6_154
1x3_264
1x2_374
1x1_484
1x1_572

Pull-ups

11/12/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x3_335
1x1_375
1x1_405
1x2_375
1x3_315

11/7/2014

DeadLift
2x5_154
1x5_264
1x3_374
1x2_462
1x2_500
1x1_528
1x1_550


Pull-ups

11/6/2014

Plyometrics

Rotator Cuff

Log Clean & Press
1x5_134
1x5_156
1x1_200
1x1_220

Incline
1x10_135
1x5_225
1x3_315
1x1_365
1x3_335

11/4/2014

Jump Rope
300x

Plyometrics

Front Squat
1x3_154
1x3_264
1x3_352
1x2_374
2x1_394

Squat
1x3_374
1x2_440
1x2_484
1x1_484

11/3/2014

Jump Rope
300x

Plyometrics

Clean
1x3_154
1x3_220
1x3_264
1x2_284
2x1_308

Bench
1x10_135
1x5_225
1x3_275
1x3_335
4x2_365
1x3_335

10/31/2014

Jump Rope
300x

Plyometrics

Axle Clean
2x3_130
1x2_174
1x1_206
1x1_240

DeadLift
1x3_264
1x3_374
1x2_440
1x2_470
1x3_500

Pull-ups

10/30/2014

Rotator Cuff

Incline
2x10_135
1x5_225
1x3_315
1x2_335
1x2_355
1x1_375
2x2_335

10/28/2014

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x3_264
1x3_352
1x2_374
1x1_418

Squat
1x3_374
1x3_440
1x1_484
1x1_528
1x1_484
1x3_440

10/27/2014

Jump Rope
300x

Plyometrics

Clean
1x3_154
1x3_220
1x3_264
1x2_279
1x3_247

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x3_335
1x2_355
1x2_375
1x1_395
1x1_375
2x3_335

10/24/2014

Jump Rope

DeadLift
2x6_154
1x3_264
1x3_374
1x3_468
2x5_440

Pull-ups

10/23/2014

Rotator Cuff

Incline
2x10_135
1x5_225
1x3_315
1x2_335
1x1_355
2x1_335

10/21/2014

Jump Rope
300x

Plyometrics

Front Squat
1x3_154
1x3_220
1x3_264
1x3_352
1x2_374
1x1_394

Squat
1x3_374
1x3_440
1x2_467
1x1_494
1x2_440

10/20/2014

Jump Rope
300x

Plyometrics

Clean
1x3_154
1x3_220
1x3_264
2x3_247

Bench
1x10_135
1x5_225
1x3_275
1x3_335
1x2_355
1x1_375
1x2_355
3x3_335

10/17/2014

Jump Rope
300x

Plyometrics

DeadLift
2x6_154
1x3_264
1x2_374
1x1_440
1x1_484
1x1_550
2x3_440

10/16/2014

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x3_176
1x3_244
1x2_259
1x2_274
1x1_288
1x1_310
1x1_244  -Tried to do some drop sets, but I was done

10/14/2014

Jump Rope
300x

Plyometrics

Squat
1x3_154
1x3_264
1x2_374
1x1_484
1x1_506
2x2_418

10/13/2014

Jump Rope
300x

Plyometrics

Clean
1x3_154
1x3_220
1x2_264
1x1_284
1x1_308

Rotator Cuff

Bench
1x10_135
1x6_225
1x3_275
1x3_335
1x2_375
1x2_355
1x2_335
1x5_315

10/10/2014

Plyometrics

Front Squat
1x3_154
1x3_264
1x2_374
1x2_399
1x1_418

DeadLift
1x3_374
1x3_440
1x2_467
1x1_494
1x1_528

10/9/2014

Plyometrics

Rotator Cuff

Log Clean & Press
2x10_90
1x5_156
1x3_200
1x3_244
1x3_259
2x2_274
1x3_259
1x3_244

10/7/2014

Plyometrics

Squat
1x3_220
1x3_308
1x3_396
1x2_426
1x1_450
1x1_472
1x1_450
2x3_406

10/6/2014

Plyometrics

Clean
1x3_154
1x3_220
1x3_264
1x2_279
2x1_296

Rotator Cuff

Bench
1x10_135
1x5_225
1x2_315
Missed 405... then called it a day

10/3/2014

Plyometrics

Front Squat
1x3_154
1x3_264
1x2_374
1x2_394
1x1_418
1x1_394

DeadLift
1x2_374
1x3_440
1x2_467
2x1_506

10/2/2014

Plyometrics

Rotator Cuff

Log Clean & Press
1x5_132
1x3_176
1x3_200
1x3_244
2x3_254

9/30/2014

Plyometrics

Squat
1x5_154
1x3_264
1x3_352
1x3_396
1x2_428
1x2_450
2x3_396

9/29/2014

Plyometrics

Clean
1x3_154
1x3_220
1x3_264
1x3_247

Rotator Cuff

Bench
1x10_135
1x6_225
1x3_315
2x1_385
1x2_365
1x5_335

9/26/2014

DeadLift
2x6_154
1x3_264
1x3_374
1x3_440
1x2_462
1x5_418

9/25/2014

Rotator Cuff

Bench
2x10_135
1x6_225
1x2_315
1x1_405
3x1_365

9/19/2014

Plyometrics

Front Squat
1x3_154
1x3_264
1x2_374
1x1_418
1x2_374

DeadLift
1x3_374
1x3_440
2x3_418

9/18/2014

Plyometrics

Rotator Cuff

Log Clean & Press
2x10_90
1x5_156
1x3_200
2x3_244
3x3_220

Incline
1x5_225
1x3_275
1x2_315

9/16/2014

Plyometrics

Squat
2x3_220
1x3_330
1x3_440
1x5_374

9/12/2014

Front Squat
2x3_154
1x3_264
3x2_374

DeadLift
Axle 1x3_350
Hex 1x3_320
Hex 1x3_440
Axle 1x3_350

9/11/2014

Plyometrics

Rotator Cuff

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

Incline
1x5_225
3x5_275

9/9/2014

Plyometrics

Squat
1x5_220
1x5_264
1x3_330
1x3_374
1x1_440

9/8/2014

Plyometrics

Clean
1x3_154
1x2_220
1x1_264
2x1_308
1x2_264

Bench
1x10_135
1x6_225
1x3_315
1x1_395
1x2_375
1x3_355
1x6_315

9/5/2014

Plyometrics

Front Squat
1x3_220
1x1_264
1x1_330
1x1_374
1x1_418
1x1_450 Birthday PR

DeadLift
1x13_374

9/3/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x1_315
1x1_385
1x2_365
1x3_345
1x6_325

8/29/2014

Plyometrics

DeadLift
220 x3 Hex Bar
130 x3 Axle
300 x3 Hex
240 x3 Axle
370 x3 Hex
440 x3 Hex
510 x3 Hex
580 x2 Hex -- 350 x2 Axle
350 x10 Axle

8/27/2014

Plyometrics

Front Squat
1x3_154
1x3_220
1x1_264
1x1_330

Stone Simulator

8/26/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
1x1_315
1x1_365
Miss 405

8/25/2014

Plyometrics

Clean
1x3_154
1x2_220
1x1_264
1x1_308
1x1_330

Tried to do some squats, but it wasn't going to happen.

8/22/2014

DeadLift Medley
Hex Bar DL -- Axle DL
140 x5 -- 130 x5 (2)
230 x5 -- 240 x5
320 x3 -- 350 x3
410 x3 -- 350 x3
480 x3 -- 350 x3
550 x3 -- 460 x3

8/20/2014

Plyometrics

Front Squats
1x3_220
1x1_264
1x1_330
1x1_374
1x1_433

Keg Carry
1x150 ft_220

8/19/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x1_315
1x1_365
1x1_395

Incline
-Short Rest
1x10_185
1x10_225
1x3_275
1x6_225

8/18/2014

Plyometrics

Clean
1x3_154
1x2_220
1x1_264
1x1_308
1x1_318

Squat
2x10_330

8/15/2014

Plyometrics

Rotator Cuff

Log C&P
1x10_90
1x3_200
1x1_244
1x1_288

Hex DeadLift
1x3_340
1x1_430
1x1_570

DeadLift Medley
- Twice through
Hex-1x3_520 / Axle DL-1x2_460 / DL-1x1_374

8/13/2014

Plyometrics

Front Squat
1x5_225
1x2_264
1x1_330
1x1_374
1x1_428

Keg Carry
1x150 ft_220
5 - 30 ft trips with no set downs

Stone Simulator
1x10_278

8/12/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_315
1x1_365
1x1_375
1x1_385

Incline
1x6_185
4x6_225

8/11/2014

Plyometrics

Clean
1x3_154
1x2_220
1x1_264
1x1_308

Squat
2x10_308

DeadLift
2x6_308

8/8/2014

Plyometrics

Front Squats
1x3_220
1x2_264
1x1_330

Hex Bar DeadLift
1x3_248
1x3_358
2x3_448

Axle DeadLift
1x3_350
1x1_460

8/6/2014

Rotator Cuff

Bench
2x10_135
1x6_225
1x3_315
3x2_365
1x6_315

Strict OHP
- With axle
3x10_130

8/5/2014

Plyometrics

Clean
1x3_154
1x2_220
3x1_264

Squat
1x3_308
1x1_374
1x1_440
1x1_506
1x5_374

8/1/2014

Plyometrics

Front Squat
1x5_220
1x2_264
1x2_330
1x1_374
1x1_418
1x1_428

DeadLift
1x5_264
1x3_374
1x1_484
1x1_550
Missed 600

7/30/2014

Plyometrics

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

Rotator Cuff

Bench
1x5_225
1x2_315
1x1_385 with pause -- Missed
1x3_365

7/28/2014

Squat
2x5_154
1x5_264
1x3_330
1x1_374
1x1_440
1x1_484
1x3_440
1x3_374

Rotator Cuff

Incline
1x5_185
1x5_225
1x1_315
1x1_365

7/25/2014

Front Squat
3x3_110
1x3_154
1x2_220
1x2_264
1x1_330
1x1_374
1x1_394
1x1_418


DeadLift
2x5_154
1x5_264
1x1_330
1x1_374
-Keeping it light for a slight hamstring pull


Lockouts
1x3_315
1x1_405
1x1_475

7/23/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
1x3_315
2x1_375 pause

Strict Over Head Press
4x6_135

7/21/2014

Rotator Cuff

Incline
2x10_135
1x5_225
1x3_275
5x3_315

7/18/2014

Plyometrics

Front Squat
1x3_198
1x2_220
1x2_242
1x2_264
1x2_286
1x2_308

DeadLift
1x3_264
1x2_374
1x1_484
1x1_550

Lockouts
1x5_315
1x2_405
1x4_455

7/16/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
1x2_315
1x1_395
1x2_365 pause
1x1_365 pause

7/14/2014

Plyometrics

Clean
1x3_154
1x3_220
1x3_264

Squat
1x3_330
1x1_440
1x2_484
1x3_440

Rotator Cuff

Incline
1x6_135
1x6_225
2x5_315

7/11/2014

Plyometrics

Front Squat
1x3_220
1x2_264
1x1_330
1x1_374

DeadLift
1x3_374
1x5_484
1x1_484 - Sumo

Lockouts
1x5_315
1x1_405
1x1_475
1x1_500

7/9/2014

Plyometrics

Over Head Squats
1x3_88
1x3_110
1x2_132
1x1_154
1x1_174
1x1_198

Axle Clean & Press
1x5_130
1x5_174
1x3_196
1x3_218
1x3_240

Bench
1x5_225
1x2_315
1x1_385
2x2_355 pause each rep

7/7/2014

Plyometrics

Clean
1x3_154
1x3_198
1x2_242
2x2_286

Squat
1x3_330
1x3_440
1x1_484
1x5_374

Sumo DeadLift
2x3_374

Rotator Cuff

Incline
1x5_185
1x5_225
1x10_275

7/3/2014

Plyometrics

Front Squat
1x3_220
1x2_264
1x2_330
1x1_374

DeadLift
1x3_264
1x3_374
1x3_374 - Sumo
2x3_484

7/2/2014

Rotator Cuff

Bench
2x10_135
1x6_225
1x3_275
1x3_315
1x1_385
2x3_345 - pause each rep

6/30/2014

Plyometrics

Cleans
1x3_154
1x3_220
2x3_242

Squat
1x3_330
- Called it after this set because of some possible back spasms

Rotator Cuff

Incline
1x6_185
1x6_225
3x6_285

6/27/2014

Plyometrics


Front Squat
1x3_198
1x2_264
1x2_330
1x1_374
1x1_418


DeadLift
1x3_264
1x2_374
2x2_484


Lockouts
1x5_315
1x3_405
1x2_455

6/25/2014

Plyometrics

Rotator Cuff

Over Head Squat
1x3_88
1x3_110
1x2_130
1x1_154

Axle Clean & Press
1x5_130 clean each rep
1x3_196
2x3_262

Bench
1x5_225
1x3_315
1x1_365
3x3_335 pause each rep

6/23/2014

Plyometrics

Clean
1x2_154
1x2_198
1x2_230
2x2_264

Squat
1x2_330
3x2_440

Rotator Cuff

Incline
1x5_185
1x5_225
1x12_275

6/18/2014

Plyometrics

Over Head Squats
1x3_88
1x2_132
1x2_154
1x1_174

Axle Clean & Press
1x6_130 - clean each rep
1x3_174 - clean each rep
2x5_240

Bench
1x3_275
1x3_315
1x1_365
3x3_325 - pause each rep

6/16/2014

Plyometrics

Clean
1x2_154
1x2_198
1x1_242
2x1_286
1x2_242

Squat
1x3_330
3x2_418

Rotator Cuff

Incline
1x6_185
3x6_255

6/13/2014

Plyometrics

Front Squat
1x3_198
1x3_264
2x3_308

DeadLift
1x5_264
1x3_374
1x6_440

Lockouts
1x5_315
1x3_405

6/11/2014

Plyometrics

Over Head Squat
1x3_88
1x3_132
1x1_174

Axle Clean & Press
1x5_130 - Clean every rep
1x5_174
3x3_240

Bench
1x5_225
3x3_315 - with pause

6/9/2014

Plyometrics

Clean
1x2_154
1x2_198
3x2_242

Squat
1x3_330
1x3_374
1x3_440

Incline
2x10_135
1x6_225
1x6_275

5/28/2014

Rotator Cuff

Bench
2x10_135
1x5_225
1x2_295
1x1_345
1x1_385
1x1_395
1x1_405
1x1_415 -- 10# PR
Missed 425

5/27/2014

Plyometrics

Squat
1x3_220
1x2_264
1x1_330
1x1_374
1x1_440
1x1_484
1x1_514
1x1_551

5/23/2014

Rotator Cuff

Bench
1x10_225
1x5_225
1x5_275
1x5_315
1x1_365

5/22/2014

Plyometrics

Squat
1x3_220
1x2_264
1x1_330

DeadLift
1x10_154
1x3_264
1x1_374

5/20/2014

Rotator Cuff

Incline
2x10_135
2x5_225
3x5_275

5/19/2014

Squat
1x5_154
1x3_220
1x1_264
1x1_330
1x1_374
1x1_440
1x1_484
1x1_528

DeadLift
1x2_374
1x1_484
1x1_600

5/16/2014

Rotator Cuff

Incline
2x10_135
1x8_185
1x6_225
1x6_275
1x3_315
Missed 385

5/15/2014

DeadLift
2x10_154
1x3_264
1x1_374
1x1_484
1x2_550

5/13/2014

Plyometrics

Axle Clean & Press
2x5_130
1x3_174
1x1_238
1x1_284
1x1_306

Bench
1x5_225
1x3_295
1x2_335
1x1_375
1x1_390
1x3_365

5/12/2014

Plyometrics

Cleans
1x2_198
1x1_264
1x1_284
1x1_318

Squats
1x2_308
1x1_374
1x1_484
1x1_514

5/9/2014

Rotator Cuff


Incline
2x10_135
1x5_225
1x3_315
1x1_365
1x3_335
1x3_315
1x5_295
1x5_295

5/8/2014

Plyometrics

Front Squat
1x3_198
1x2_264
1x1_308
1x1_374

DeadLift
1x2_374
1x3_484

5/6/2014

Plyometrics

Rotator Cuff

Axle Clean & Press
2x5_130
1x3_174
1x2_218
1x1_260
1x1_270
1x1_275

Bench
1x5_225
1x3_315
2x2_365

5/5/2014

Plyometrics

Clean
1x3_198
2x3_264

Squat
1x2_308
1x1_374
1x1_440
1x1_506
1x3_374

5/2/2014

Rotator Cuff

Incline
1x10_135
1x8_225
1x3_315
1x1_375
1x2_335
2x6_295
1x4_295

Up Right Row

5/1/2014

Plyometrics

Front Squat
1x3_198
1x2_264
1x1_308
1x1_374

DeadLift
1x4_264
1x3_374
2x2_484

4/29/2014

Rotator Cuff

Axle Clean & Press
2x5_130
1x3_196
3x1_250

Bench
1x5_225
1x5_315
1x2_365

4/28/2014

Plyometrics

Cleans
1x3_198
1x1_242
1x1_286
1x1_296
1x1_306
1x1_311

Squat
1x3_330
1x2_396
1x3_440

4/25/2014

Rotator Cuff

Incline
2x10_135
1x5_225
1x2_315
2x1_365
2x2_335
1x3_315

Up Right Row

4/24/2014

Plyometrics

Front Squat
1x3_198
1x2_264
2x2_308

Axle DeadLift
1x2_350
1x1_460
1x1_504
1x2_504

4/22/2014

Plyometrics

Axle Clean & Press
2x5_130
1x5_174
1x3_196
1x3_218
1x1_240

Bench
1x5_225
1x3_275
1x1_315
1x1_365

4/21/2014

Plyometrics

Clean
1x3_198
1x1_264
2x1_274

Squat
1x2_308
1x1_374
1x1_440
1x1_484

Stone Simulator
1x3_200
2x3_255

4/18/2014

Rotator Cuff

Incline
1x10_135
1x8_185
1x5_225
1x5_275
1x1_315
Missed 375
3x1_355

Upright Row

4/17/2014

Plyometrics

Front Squat
1x3_198
1x3_264
1x3_308
1x3_374

DeadLift
1x2_374
1x1_484
Missed 550 - Low back felt tight this morning

4/15/2014

Plyometrics

Axle Clean & Press
Light reps trying to rehab the sore wrist

Bench
1x10_135
1x5_225
1x3_315
1x1_395
1x2_365
1x8_315

4/14/2014

Plyometrics

Clean
1x2_198
4x1_264

Squat
1x3_308
1x2_374
3x2_440

4/11/2014

Rotator Cuff

Incline
2x10_135
1x5_225
1x3_315
1x1_365
1x3_335
1x3_315
1x5_295
3x5_275

4/10/2014

Plyometrics

Front Squat
1x3_198
1x2_264
1x3_308
1x1_374
1x1_445 PR

Axle DeadLift
1x3_350
3x1_460

4/8/2014

Plyometrics

Rotator Cuff

Axle Press
1x5_130
1x3_240
1x1_284
1x1_306
1x1_328

Bench
1x5_225
1x5_315
1x3_365
1x1_405 -- Miss

4/7/2014

Plyometrics

Clean Pull
1x3_198
1x2_264
3x1_308

Squat
1x3_308
1x3_374
1x1_418
1x1_440
1x1_462

4/4/2014

Rotator Cuff

Incline
1x10_135
1x8_185
1x6_225
1x3_315
1x1_365
1x2_335
1x3_315
1x3_285

4/3/2014

Plyometrics

Front Squat
1x3_198
1x3_264
1x2_330
1x2_401
1x3_308

DeadLift
1x3_374
1x1_484

Good Squat day, but didn't have much left for the DL

4/1/2014

Plyometrics

Rotator Cuff

Over Head Press
1x10_130
1x5_174
1x3_240
1x1_306
1x3_306
3x6_130

Bench
1x10_225
1x3_315
1x1_385
1x3_335
1x8_295

Cross FATWOD
1. Dips x 10, 8, 6
2. Lat Pull x 10, 8, 6
3. Flys x 10, 8, 6
4. Seated Row x 10, 8, 6
5. Triceps x 10, 10, 10

3 rounds in 5:58 -- pulse 136

3/31/2014

Plyometrics

Squat
1x5_198
1x5_264
1x3_308
1x3_374

3/28/2014

Rotator Cuff

Incline
2x10_135
1x8_185
1x6_225
1x3_315
1x1_365
1x3_335
1x4_315
1x6_295
1x6_295

Cross FATWOD
1. Over Head Press _110 x 10, 10, 10
2. Up Right Row _88 x 6, 6, 6
3. Laterals _10 x 10, 10, 10
4. 30 sec rest

3 rounds in 3:49 -- pulse 144

3/27/2014

Plyometrics

Front Squat
1x3_198
1x2_264
1x2_308
1x1_374
1x1_418

DeadLift
1x3_484
1x2_550
1x6_374

3/25/2014

Plyometrics

Over Head Press
2x10_130
1x5_174
3x3_240
1x1_284

Bench
1x10_135
1x8_225
1x6_275
1x6_315
1x6_295
1x8_275

Triceps

7/24/2014

Plyometrics

Clean
1x2_198
1x2_220
1x2_242
3x2_264

3/21/2014

Rotator Cuff

Incline
1x10_135
1x8_185
1x6_225
5x6_274
1x4_275

Cross FATWOD
1. Over Head Press - 110 x 10, 10, 6, 6
2. Up Right Row - 88 x 10, 10, 6, 6
3. Laterals - 20s x 6, 6, 6, 6
4. 60 sec rest

4 rounds in 7:38 -- pulse 128

3/20/2014

Plyometrics

Front Squat
1x3_198
1x3_264
1x2_330
2x2_374

DeadLift
1x5_484
1x3_484
1x1_484

3/18/2014

Plyometrics

Axle Clean & Press
1x5_130
1x5_174
1x5_196
3x3_240

Bench
1x5_225
1x5_275
1x3_315
1x1_365
1x10_275

Cross FATWOD
1. Dips 10, 6, 6
2. Lat Pull 10, 6, 6
3. Chest Fly 10, 6, 6
4. Seated Row 10, 6, 6
5. Triceps 10, 10, 10

3 rounds in 5:16 -- pulse 146

3/17/2014

Plyometrics

Clean
2x2_198
1x2_242
1x1_308
1x1_242

3/6/2014

Plyometrics

Front Squat
1x3_198
1x2_242
1x2_308
1x2_374
1x1_399

DeadLift
1x3_264
1x1_374
1x1_440
1x1_506
1x1_550

3/4/2014

Plyometrics

Rotator Cuff

Log Clean & Press
2x10_90
2x5_156
1x5_200
1x1_244

Bench
1x10_135
1x5_225
1x5_275
1x1_335
1x1_385

3/3/2014

Ploymetrics

Clean
1x2_198
1x2_220
1x2_242
1x1_264
1x1_286

Squat
1x5_308
1x5_374
1x3_440

18 inch DeadLift
2x3_440

2/28/2014

Rotator Cuff

Incline
1x10_135
1x5_185
1x5_225
10x3_275

2/27/2014

Plyometrics

Front Squats
1x3_154
1x3_198
1x3_242
1x2_286
1x3_330
1x1_374

DeadLift
1x5_264
1x5_374

2/25/2014

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
At this point my traps spasmed and I waved it off

Bench
1x10_135
1x5_185
1x5_225
1x5_275
1x3_315
1x4_345

2/24/2014

Plyometrics

Cleans
2x2_198
1x2_220
1x2_242
2x1_264

Squat
1x5_308
2x5_374

18 Inch DeadLift
1x5_374
1x5_440

2/21/2014

Rotator Cuff

Incline
1x10_135
1x5_225
3x5_275

Cross FATWOD
1. Close Grip Bench x10_135
2. Laterals x10_10s
3. Over Head Press x6_110
4. Up Right Row x6_88
5. 75 sec rest

3 rounds in 6:45

2/20/2014

Plyometrics

Front Squat
1x3_154
1x3_198
1x2_264
1x2_308
1x1_352

DeadLift
1x5_308
1x5_374
1x2_440
1x5_484

2/18/2014

Plyometrics

Log Clean & Press
1x10_90
1x5_156
1x5_200
2x5_276

Bench
1x5_225
1x5_295
3x4_335

Cross FATWOD
Axle Clean & Press with 130
21 reps - 3,3,3,3,3,3,3 - in 6:12

2/17/2014

Plyometrics

Squat
1x5_198
1x5_308
2x5_374

18 inch DeadLift
1x5_308
1x5_374
1x5_440

2/14/2014

Plyometrics

Squat & Press
1x5_110
1x5_154
3x3_198

Front Squat
1x2_264
1x2_308

DeadLift
1x5_308
1x3_374
1x10_440

2/11/2014

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x5_200
1x10_244

Bench
1x8_225
3x5_315

Triceps

2/10/2014

Plyometrics

Squat
1x5_198
1x5_264
1x5_308
1x10_352

18 inch DeadLift
1x5_308
2x3_418

2/7/2014

Plyometrics

Jerk
1x5_198
1x3_220
3x3_242

Incline
1x6_225
3x6_275

Lockouts
1x5_405

Cross FATWOD
Keg Carry x 30 ft -- 3 carries

2/6/2014

Plyometrics

Front Squat
1x3_198
1x3_264
2x3_308

Cleans
5x2_220

DeadLift
1x5_374
1x5_418

2/4/2014

Plyometrics

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x5_200
3x5_244

Bench
1x5_225
1x5_315
1x5_275

Cross FATWOD
Axle Clean & Press
-24 reps_130 in 5:52

2/3/2014

Plyometrics

Squat
1x5_198
1x5_264
1x5_308
2x5_352
1x5_308

18 inch DeadLift
1x5_308
2x5_418

Pull-ups

Shrugs

1/31/2014

Rotator Cuff

Incline
2x10_135
1x5_185
3x5_225

1/28/2014

Plyometrics

Rotator Cuff

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

Bench
1x10_135
1x5_225
1x4_315
1x4_295
1x6_275

Cross FATWOD
Axle Clean & Press -- 21 reps for time with 130

Time: 4:14

1/27/2014

Plyometrics

Squat
1x5_198
1x5_242
1x5_286
2x5_330
1x5_242

18 inch DeadLift
1x5_330
2x5_396

Pull-ups

Shrugs

1/24/2014

Plyometrics

Rotator Cuff

Over Head Squat
1x3_88
1x3_132
1x1_174

Jerk
3x3_220

Incline
1x10_135
1x8_185
1x6_225
2x5_275

Lock Outs
1x5_405

1/23/2014

Plyometrics

Front Squat
1x3_198
1x3_220
1x3_242
2x3_264

Clean
1x3_198
1x3_220
1x1_242

DeadLift
1x5_308
1x5_418

1/21/2013

Plyometrics

Squat
1x5_198
1x5_308

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

Bench
1x6_225
3x6_275

Cross Fat WOD
1. Close Grip Bench x10_135
2. Pull-ups (assisted) x10
3. Dips (assisted) x10
4. Bent Over Row x10
5. 75 sec rest

2 rounds in 4:55 -- pulse 143

1/17/2014

Rotator Cuff

Over Head Squat
3x3_88

Jerk
1x5_154
2x5_198

Incline
1x6_135
1x6_185
3x6_225

1/16/2014

Plyometrics

Front Squat
1x5_154
1x3_198
3x3_264

Clean
1z3_198
1x3_220

DeadLift
1x5_164
1x5_374

1/14/2014

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
3x5_200

Bench
1x10_135
1x8_225
2x6_275
1x8_225

1/13/2014

Plyometrics

Squat
1x5_198
1x5_264
1x5_308

Axle Clean & Press
-Clean each rep
3x5_130

18 inch DeadLift
2x5_350

1/10/2014

Rotator Cuff

Bench
1x10_135
1x6_185
3x6_225

Incline
1x6_135
3x6_185

Strict OHP
2x6_135

1/3/2014

Bench
1x10_135
1x8_185
3x6_225

Incline
3x6_185

1/2/2014

Plyometrics

Front Squat
1x5_154
3x3_220

Clean
3x3_198

DeadLift
2x5_264

Good first day back after 3 weeks off