1/30/2015

Jump Rope

Plyometrics

Clean
2x3_154
1x3_220
1x2_264

DeadLift
1x5_264
1x3_374
2x5_462
2x1_374 - standing on 4 inch box

Pull-ups

1/29/2015

Rotator Cuff

Bench
2x10_135
1x6_225
1x6_275
3x6_315
1x1_315 - long pause

Laterals

Triceps

1/27/2015

Jump Rope

Front Squat
2x3_154
1x3_220
1x3_264
1x3_308
1x2_352

Squat
1x6_264
2x6_352

1/26/2015

Rotator Cuff

Strict OHP
I didn't keep track of my sets or reps

1/23/2015

Jump Rope
300x

Plyometrics

Clean
2x3_154
3x2_220

DeadLift
1x5_264
1x3_274
3x3_462
1x1_374 deficit DL 4 inch
1x1_374 snatch grip, straight leg deficit DL

Pull-ups

1/22/2015

Rotator Cuff

Bench
2x10_135
1x6_225
3x6_295

Laterals

Triceps

Close Grip Bench
2x5_225

1/20/2015

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x3_220
1x3_264
1x2_308
1x1_352

Squat
1x5_264
2x5_352

1/16/2015

DeadLift
2x10_154
1x5_264
1x3_274
2x5_440
1x2_374 - standing on a 4 inch box

Pull-ups

1/15/2015

Rotator Cuff

Bench
2x10_135
1x6_225
3x8_275

Laterals

Triceps

1/13/2015

Jump Rope
300x

Plyometrics

Front Squats
2x5_154
1x3_220
1x3_264
1x2_330

Squat
3x5_330

1/12/2015

Jump Rope
300x

Rotator Cuff

Plyometrics

Log Clean & Press
2x10_90
1x5_154
1x5_200
3x5_210

1/9/2015

Jump Rope
300x

Plyometrics

DeadLift
2x10_154
1x5_264
1x3_374
2x3_418
1x3_462

1/8/2015

Rotator Cuff

Bench
2x10_135
1x8_225
3x6_275

1/6/2015

Jump Rope
300x

Plyometrics

Front Squat
2x3_154
1x3_220
1x3_264
1x1_330

Squat
2x5_330

1/5/2015

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press
2x10_90
1x5_156
3x5_200

Incline
1x10_135
3x5_225