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