8/31/09 (9)

Jump Rope
300x

Plyometrics

Treadmill
20 min intervals

Pull-ups

Grip

My work schedule has changed a little so I had to re-do my training days. I'll still be doing the same things just on different days:

Day.....Old day.....New day
Mon....OHP reps...conditioning
Tues....conditioning...heavy log
Wed.....Front Squat/DL.....conditioning
Thurs...conditioning...Front Squat/DL
Fri.....Heavy Log.....OHP reps
Sat.....conditioning.....same
Sun.....Back Squat/Events.....same

8/30/09 (8)

Squat Load- 4,410
1x6_155
1x6_245
1x6_335

Pull-ups

Farmer's Walk
1x100 ft_230 w/ turn at 50 ft
2x50 ft_280

Tire

8/29/09 (7)

Treadmill
30 min

8/28/09 (6)

Rotator Cuff

Log Clean & Press Load- 3,698
1x10_90
1x5_156
1x3_200
1x3_266
2x1_310

Jerk Load- 1,582
1x2_308
1x2_318
1x1_330

8/27/09 (5)

Treadmill
45 min

Bent Over Rows

8/26/09 (4)

Jump Rope
300x

Plyometrics

Squat Load- 5,421
Over Head Squat
1x3_154
1x3_220
1x1_242
1x1_262
Front Squat
1x3_295
1x3_335
2x2_365
SupraMax Front Squat
1x1_445

DeadLift Load- 2,775
1x5_555

8/25/09 (3)

Jump Rope
500x

Complex Series
2x_95
Upright Row x6
Hang Clean x6
Squat & Press x6
Good Morning x6
RDL x6
Bent Over Row x6

Power Cleans Load- 1,760
1x3_198
1x2_220
3x1_242

Treadmill
20 min intervals

8/24/09 (2)

Rotator Cuff

Strict Over head Press Load- 9,350
1x10_45
1x10_95
1x10_135
1x6_185
1x6_195
1x6_205
1x6_215
1x3_225
1x5_225

Pull-ups
Super set with shrugs

Log Incline Load- 4,410
1x3_300
2x6_270

8/23/09 (1)

Squat Load- 4,700
Back Squat
1x6_155
1x6_245
1x3_335
1x1_385
1x1_435
1x1_475

Atlas Stones