Rotator Cuff
Incline
1x10_135
1x5_185
1x5_225
10x3_275
Friday, February 28, 2014
Thursday, February 27, 2014
2/27/2014
Plyometrics
Front Squats
1x3_154
1x3_198
1x3_242
1x2_286
1x3_330
1x1_374
DeadLift
1x5_264
1x5_374
Front Squats
1x3_154
1x3_198
1x3_242
1x2_286
1x3_330
1x1_374
DeadLift
1x5_264
1x5_374
Tuesday, February 25, 2014
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
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
Monday, February 24, 2014
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
Cleans
2x2_198
1x2_220
1x2_242
2x1_264
Squat
1x5_308
2x5_374
18 Inch DeadLift
1x5_374
1x5_440
Friday, February 21, 2014
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
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
Thursday, February 20, 2014
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
Front Squat
1x3_154
1x3_198
1x2_264
1x2_308
1x1_352
DeadLift
1x5_308
1x5_374
1x2_440
1x5_484
Tuesday, February 18, 2014
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
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
Monday, February 17, 2014
Friday, February 14, 2014
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
Squat & Press
1x5_110
1x5_154
3x3_198
Front Squat
1x2_264
1x2_308
DeadLift
1x5_308
1x3_374
1x10_440
Tuesday, February 11, 2014
2/11/2014
Plyometrics
Rotator Cuff
Log Clean & Press
1x10_90
1x5_156
1x5_200
1x10_244
Bench
1x8_225
3x5_315
Triceps
Rotator Cuff
Log Clean & Press
1x10_90
1x5_156
1x5_200
1x10_244
Bench
1x8_225
3x5_315
Triceps
Monday, February 10, 2014
Friday, February 7, 2014
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
Jerk
1x5_198
1x3_220
3x3_242
Incline
1x6_225
3x6_275
Lockouts
1x5_405
Cross FATWOD
Keg Carry x 30 ft -- 3 carries
Thursday, February 6, 2014
Tuesday, February 4, 2014
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
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
Monday, February 3, 2014
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
Squat
1x5_198
1x5_264
1x5_308
2x5_352
1x5_308
18 inch DeadLift
1x5_308
2x5_418
Pull-ups
Shrugs
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