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