4/30/09 (5)

Jump Rope
500x

Plyometrics

Pull-ups

4/29/09 (4)

Knee Ext

Speed Squat Load- 6,900
1x5_135
1x3_225
1x3_275
5x3_315

Axel DeadLift Load- 4,620
-Double Over Hand
5x3_308

Pull-ups

Bent Over Rows

4/28/09 (3)

Dynamic Warm-up

Sprints
25 yards

Pro-Agility

Treadmill
20 min intervals

Jump Rope
300x

Plyometrics

4/27/09 (2)

Decided to not do log clean & press today. I want to let the low back rest a little and it allowed me to focus on some pressing.

Seated OHP Load- 6,870
- No back support
1x10_95
1x10_135
1x8_155
3x6_185

Seated OHP Lockouts Load- 2740
- Bar 2 in above top of head
- No back support
1x3_225
1x3_275
1x1_295
3x1_315

Triceps

4/26/09 (1)

Conan's Wheel
-Front yoke carry
1x100_90
1x100_180
1x100_270
2x50_330

Medley
Farmers Walk 280 for 50 feet
Farmers Walk 280 for 50 feet
Tire flips 5 times

Tire

4/24/09 (6)

Knee Ext

Rotator Cuff

Log Clean & Press Load- 7511
Cleaned each rep on each set except first
1x10_90
1x5_156
1x5_178
1x5_200
1x5_225
1x5_244
1x6_266*video

Bench Press Load- 13,500
10x6_225

4/23/09 (5)

Warm-up

300 yard Shuttle
1. 83 sec
2. 87 sec
These were real slow. Legs felt heavy from DLing yesterday.

Treadmill
20 min

Bent Over Row

4/22/09 (4)

Knee Ext

Front Squats Load- 4915
1x5_155
1x5_205
1x5_245
1x3_295
1x1_335

DeadLift Load- 4900
1x5_425
1x3_515
1x1_605
1x1_625
I am very happy with the last 2 DLs. I haven't pulled real heavy in 5 weeks. I have been trying to control my pulling from the floor volume since I am pulling 4x a week. I was worried I might lose some max load strength, but it went up fairly easy.

Leg Curls

Biceps

4/21/09 (3)

Dynamic Warm-up

Sprints
25 yards

Treadmill
20 min