12/10/2012

Rotator Cuff

Log Clean & Press
Clean every rep
1x6_90
1x5_156
1x3_200
3x1_244

12/7/2012

Squat
1x5_135
1x5_225
1x3_315
5x2_405

Lat Pull

12/6/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x1_315
1x3_315
1x5_315
1x7_315
1x5_315
4x5_225 (30 sec rest)
1x10_225 (30 sec rest)

12/4/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
1x5_90 clean every rep
1x3_156 clean every rep
1x3_200 clean every rep
1x1_266 clean every rep or clean once and press your choice
1x2_310 clean once (almost got a 3rd rep)
1x5_266 clean once

DeadLift
1x3_335
1x2_425
1x1_515
1x1_565

Speed DeadLift
3x5_245

11/29/2012

KettleBell Swings

Squats
1x5_135
1x5_225
1x5_315
2x3_405

Rotator Cuff

Bench
1x10_135
1x5_225
2x5_315
1x6_315
3x5_225 (30 sec rest)

11/27/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean every rep
1x6_90
1x3_156
1x3_200
1x3_244
1x1_266
1x1_288

DeadLift
1x3_335
1x2_425
1x1_515
Miss 605

11/21/2012

Rotator Cuff

Bench
1x10_135
1x5_225
1x5_275
3x4_315
2x8_275

11/20/2012

Jump Rope
300x

Biceps

Plyometrics

Rotator Cuff

Log Clean & Press
Clean each rep
1x5_90
1x3_156
1x3_200
1x3_220
1x1_250
1x1_266

DeadLift
1x3_335
1x2_425
1x1_515

11/16/2012

Over Head Squat
1x3_45
1x3_110
1x3_155

Front Squat
1x3_198
1x2_245
1x1_295
1x1_335
1x1_355
1x1_375
1x1_395