"Gym" Whisman

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

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

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

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

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

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

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

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

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