10/31/09 (7)

Treadmill
20 min

Pull-ups

10/30/09 (6)

Rotator Cuff

Strict Over Head Press Load- 7,520
1x10_45
1x10_95
1x6_135
1x6_185
1x5_225
3x5_205

Incline Load- 5,625
5x5_225

Triceps

10/29/09 (5)

Over Head Squat Load- 2,051
1x5_45
1x5_110
1x3_154
1x3_198
1x1_220

Hang Clean Load- 2,772
1x5_154
1x3_198
1x3_220
1x2_242
1x1_264
Been working on catching the bar low like a full clean instead of high like a power clean. It is really pounding my quads, which is good. They need it.

Front Squat Load- 3,180
1x3_295
1x3_335
1x1_385
1x1_405
SupraMax Front Squat
1x1_500

DeadLift Load- 565
1x1_565
Planned on doing a lot more DL. I just ran out of time.

10/28/09 (4)

Jump Rope
300x

Pull-ups

Rear Delt

Treadmill
20 min

Biceps

10/27/09 (3)

Rotator Cuff

Axle Clean & Press Load- 6,072
-Clean once then press
1x10_90
1x10_156
1x6_200
1x3_244
1x3_266
1x2_286
1x1_310

Hang Clean Load- 3,320
1x5_154
1x3_198
1x3_220
1x2_230
1x1_242
1x3_198

Plyometrics

Bent Over Rows

10/26/09 (2)

Treadmill
20 min

Biceps

10/25/09 (1)

Squat Load- 7,785
1x5_155
1x5_245
3x5_335

10/23/09 (5)

Rotator Cuff

Strict Over Head Press Load- 9,035
1x10_45
1x10_95
1x10_135
1x6_185
1x5_225
3x10_135

Triceps

10/22/09 (4)

Over Head Squat Load- 1,831
1x5_45
1x5_110
1x3_154
1x3_198

Hang Clean Load- 3,078
1x5_154
1x3_198
1x3_220
1x1_230
1x3_198

Front Squat Load- 3,915
1x3_245
1x3_295
1x3_335
1x1_385
1x1_405
SupraMax Front Squat
1x1_500

DeadLift Load- 4,050
1x1_550
1x7_500