"Gym" Whisman

Thursday, January 23, 2014

1/23/2014

Plyometrics

Front Squat
1x3_198
1x3_220
1x3_242
2x3_264

Clean
1x3_198
1x3_220
1x1_242

DeadLift
1x5_308
1x5_418

Tuesday, January 21, 2014

1/21/2013

Plyometrics

Squat
1x5_198
1x5_308

Log Clean & Press
1x10_90
1x5_156
1x5_200
2x5_244

Bench
1x6_225
3x6_275

Cross Fat WOD
1. Close Grip Bench x10_135
2. Pull-ups (assisted) x10
3. Dips (assisted) x10
4. Bent Over Row x10
5. 75 sec rest

2 rounds in 4:55 -- pulse 143

Friday, January 17, 2014

1/17/2014

Rotator Cuff

Over Head Squat
3x3_88

Jerk
1x5_154
2x5_198

Incline
1x6_135
1x6_185
3x6_225

Thursday, January 16, 2014

1/16/2014

Plyometrics

Front Squat
1x5_154
1x3_198
3x3_264

Clean
1z3_198
1x3_220

DeadLift
1x5_164
1x5_374

Tuesday, January 14, 2014

1/14/2014

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
3x5_200

Bench
1x10_135
1x8_225
2x6_275
1x8_225

Monday, January 13, 2014

1/13/2014

Plyometrics

Squat
1x5_198
1x5_264
1x5_308

Axle Clean & Press
-Clean each rep
3x5_130

18 inch DeadLift
2x5_350

Friday, January 10, 2014

1/10/2014

Rotator Cuff

Bench
1x10_135
1x6_185
3x6_225

Incline
1x6_135
3x6_185

Strict OHP
2x6_135

Friday, January 3, 2014

1/3/2014

Bench
1x10_135
1x8_185
3x6_225

Incline
3x6_185

1/2/2014

Plyometrics

Front Squat
1x5_154
3x3_220

Clean
3x3_198

DeadLift
2x5_264

Good first day back after 3 weeks off

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