12/9/09 (4)

Treadmill
30 min

Pull-ups

12/8/09 (3)

Jump Rope
300x

Plyometrics

Seated Row

Full Clean Load- 5,190
1x3_154
1x3_198
1x3_220
1x3_242
1x2_264
1x2_286
2x1_296
2x2_264

Squat Load- 5,025
1x15_335

Bent Over Rows

12/7/09 (2)

Jump Rope
300x

Plyometrics

Rotator Cuff

Log Clean & Press Load- 3,518
1x10_90
1x5_200
1x3_266
1x2_310

Incline Load- 2,560
1x5_225
1x3_275
1x1_295
1x1_315

12/6/09 (1)

Treadmill
30 min

Pull-ups

12/4/09 (5)

Jump Rope
300x

Plyometrics

Full Clean Load- 2,595
1x3_154
1x3_198
1x3_242
1x2_264
1x1_286

Front Squat Load- 1,905
1x1_335
1x1_385
1x1_390
1x1_395
1x1_400

DeadLift Load- 2,150
1x3_515
1x1_605

12/3/09 (4) Part B

Had a student come in that wanted to some bench press with me. Got into a few sets with them and some extra tricep work.

Bench Press Load- 8,925
1x6_135
1x6_185
1x6_225
1x6_275
2x1_315

Triceps

12/3/09 (4)

Jump Rope
300x

Plyometrics

Rotator Cuff

Axel Clean & Press Load- 5,656
-Clean once then press
1x10_130
1x10_174
1x6_196
1x6_240

Strict Over Head Press Load- 5,830
1x8_205
1x6_205
2x8_185

Close Grip Bench Load- 5,400
4x6_225

12/2/09 (3)

Seated Row

Pull-ups

Treadmill
20 min

12/1/09 (2)

Jump Rope
300x

Ploymetrics

Full Clean Load- 5,073
1x3_154
1x3_198
1x3_242
1x2_264
1x1_275
1x1_285
1x1_295
1x2_264
3x2_230

Squat Load- 5,900
1x20_295