Monday, March 30, 2015

3/30/2015

Rotator Cuff

 Incline
2x10_135
2x6_185
1x6_225
3x3_275
2x6_225
Posted by "Gym" Whisman at 9:54 AM 0 comments

Friday, March 27, 2015

3/27/2015

Jump Rope
300x

Plyometrics

 Squats
2x5_154
1x5_220
3x5_264
Posted by "Gym" Whisman at 9:40 AM 0 comments

Thursday, March 26, 2015

3/26/2015

Jump Rope
500x

Plyometrics

 Clean Pull
2x5_154
8x3_220

Close Grip Bench
1x10_135
6x6_225
Posted by "Gym" Whisman at 10:25 AM 0 comments

Tuesday, March 24, 2015

3/24/2015

Jump Rope
500x

Plyometrics

 Rotator Cuff

 Jerk
2x5_130
1x5_174
3x3_218
2x5_196

Squat
1x5_154
1x5_220
1x5_264
3x5_308
Posted by "Gym" Whisman at 8:56 AM 0 comments

Monday, March 23, 2015

3/23/2015

Jump Rope
500x

Plyometrics

 Hang Clean
2x5_154
3x5_198

Rotator Cuff

 Bench
1x10_135
1x8_225
6x6_275

Hor. Pull-ups
Posted by "Gym" Whisman at 1:08 PM 0 comments

Friday, March 20, 2015

3/20/2015

DeadLift
2x5_154
1x3_264
1x3_374
1x2_440
2x1_516
Posted by "Gym" Whisman at 11:05 AM 0 comments

Thursday, March 19, 2015

3/19/2015

Rotator Cuff

 Bench
2x10_135
1x8_225
1x5_275
3x5_335

Incline
1x10_135
2x6_225

Laterals

 Triceps
Posted by "Gym" Whisman at 9:56 AM 0 comments

Tuesday, March 17, 2015

3/17/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x5_154
1x2_198
1x1_242
1x3_220

Front Squat
1x2_220
1x2_264
1x2_330

Squat
1x5_264
1x3_330
2x5_396
Posted by "Gym" Whisman at 11:43 AM 0 comments

Monday, March 16, 2015

3/16/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle C&P
2x5_130
1x5_174
1x3_218
1x3_262
1x1_306


Posted by "Gym" Whisman at 10:02 AM 0 comments

Friday, March 13, 2015

3/13/2015

Jump Rope
300x

Plyometrics

 Clean
1x3_154
1x3_220
1x3_264
2x2_220

DeadLift
1x3_264
1x1_374
1x1_440
3x3_516

Pull-ups

Posted by "Gym" Whisman at 8:48 AM 0 comments

Thursday, March 12, 2015

3/12/2015

Rotator Cuff

 Bench
2x10_135
2x5_225
1x3_275
3x3_335

Incline
1x10_135
2x5_225

Laterals

 Triceps
Posted by "Gym" Whisman at 9:08 AM 0 comments

Tuesday, March 10, 2015

3/10/2015

Jump Rope
300x

Plyometrics

 Hang Clean
2x5_154
1x2_198
1x2_220
1x1_242
1x3_220

Front Squat
1x2_220
1x2_264
1x1_330
1x1_396

Squat
1x5_264
1x3_330
3x3_396
Posted by "Gym" Whisman at 9:40 AM 0 comments

Monday, March 9, 2015

3/9/2015

Jump Rope
300x

Plyometrics

 Rotator Cuff

 Axle C&P
-Clean each rep
2x3_130
1x2_174
1x2_218
1x2_262
1x1_262
1x5_218 - Clean once

Lockouts
1x3_315
1x1_405
1x1_475
1x6_365
Posted by "Gym" Whisman at 9:25 AM 0 comments

Friday, March 6, 2015

3/6/2015

Jump Rope
300x

Plyometrics

 Clean
2x3_154
1x2_220
1x1_286
2x2_242

DeadLift
1x3_264
1x3_374
1x8_484

Deficit DL
3x2_374

Pull-ups
Posted by "Gym" Whisman at 10:54 AM 0 comments

Thursday, March 5, 2015

3/5/2015

Rotator Cuff

 Bench
2x10_135
2x5_225

Lockouts
1x3_315
1x1_405
1x1_455
1x1_475
2x1_455
1x2_405
1x1_405

Triceps

 Laterals
Posted by "Gym" Whisman at 10:12 AM 0 comments

Tuesday, March 3, 2015

3/3/2015

Jump Rope
300x

Plyometrics

 Hang Clean
1x5_154
1x2_198
1x2_220
1x1_242

Front Squat
1x3_220
1x3_264
1x2_330
1x1_394
Posted by "Gym" Whisman at 8:35 AM 0 comments

Monday, March 2, 2015

3/2/2015

Jump Rope
300x

Rotator Cuff

 Plyometrics

 Axle C&P
-Clean each rep
3x5_154
1x3_174
1x3_218
1x1_262

Lockouts
1x3_315
1x1_405
1x1_455
1x3_405
Posted by "Gym" Whisman at 11:00 AM 0 comments
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