11/26/2013

Rotator Cuff

Bench
2x10_135
1x5_225
1x5_275
2x5_315

11/25/2013

Plyometrics

Front Squat
1x3_198
1x3_264
1x2_330
1x1_374

18-inch DeadLift
1x5_264
2x5_374

11/22/2013

Rotator Cuff

Bench
2x10_135
1x5_225
1x3_275
1x2_315
1x1_365
Missed 405
1x1_385

Strict OHP
3x6_135

11/21/2013

DeadLift
2x10_154
1x3_264
1x2_374
1x1_484
1x1_550
2 misses at 600 - both were close, but not locked out

11/19/2013

Rotator Cuff

Log Clean & Press
1x10_90
1x3_156
1x3_200
1x1_244
1x1_288
1x1_325

Cross FATWOD
1. Incline x6_185
2. Lat Pull x6
3. Dips x6
4. Log Bent Over Row x6
5. 60 sec rest

5 rounds in 11:19 -- pulse 147

11/18/2013

Front Squat
1x3_154
1x3_198
1x2_220
1x2_242
1x1_264
1x1_308
1x1_330

11/15/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
1x1_395
1x1_385
1x1_375
1x2_365

Cross FATWOD
1. Close Grip Bench x6_225
2. Up Right Row x6_75
3. Over Head Press x6_110
4. Laterals x6_10s
5. 75 sec rest

2 rounds in 4:05

11/14/2013

DeadLift
2x10_154
1x3_264
1x2_374
1x1_484
2x1_572

Cross FATWOD
1. Read Delt x6
2. Seated Row x6
3. Hypers x6
4. Lat Pull x6
5. Leg Curl x6

3 rounds 5:18 -- Pulse 120

11/13/2013

Cross FATWOD
1. 400 meters
2. Push-ups x10
3. Pull-ups x3
4. Skull Crushers x6
5. Curls x10

4 rounds -- Pulse 111 - 155