11/12/09 (1)

My whole family is down with the pig flu right now. I have not caught it yet ...knock...knock...knock. Tearing my body down with a hard workout then going home and fight off the pig flu didn't seem like a good idea. Decided to go real easy to try and stay well. What I did isn't worth listing so I won't bother.

11/10/09 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle Clean & Press Load- 5,440
-Clean Once
1x10_133
1x6_177
1x3_221
3x3_265

Incline Load- 3,825
1x6_225
3x3_275

11/9/09 (1)

Over Head Squat Load- 2,051
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220

Hang Clean Load- 1,914
1x3_198
1x1_220
1x1_242
1x1_264
1x1_286
1x1_308- Video

Squat Load- 3,825
3x3_425

11/6/09 (13)

Rotator Cuff

Strict Over Head Press Load- 6,470
1x10_45
1x10_95
1x10_135
1x6_185
1x6_205
1x3_225
1x3_235

Got called to a meeting for an hour...

Close Grip Bench Press Load- 9,350
1x10_135
1x10_185
3x10_205

Triceps

11/5/09 (12)

Over Head Squats Load- 2,271
1x5_45
1x5_110
1x3_154
1x3_198
1x2_220

Hang Clean Load- 3,080
1x5_154
1x3_220
1x1_242
2x1_264
2x2_220

Front Squat Load- 3,750
1x3_245
3x3_335

DeadLift Load- 3,795
1x1_605
1x1_615
1x5_515

11/4/09 (11)

Jump Rope
350x

Plyometrics

Treadmill
20 min

Grip

11/3/09 (10)

Plyometrics

Rotator Cuff

Log Clean & Press Load- 4,790
-Clean Once
1x10_90
1x10_156
1x5_200
1x5_266

Hang Clean Load- 2,244
1x3_198
1x3_220
1x3_242
1x1_264

Bench Press Lockouts Load- 3,960
1x3_245
1x3_335
1x3_355
3x1_385

11/2/09 (9)

Jump Rope
300x

Treadmill
20 min

Bent Over Rows

11/1/09 (8)

Squat Load- 5,350
1x5_155
1x5_245
1x10_335

Pull-ups

Farmers DeadLift & Hold
2x max_280

I was playing with my son between sets so this took a lot longer then it should, but we had fun.