All posts by IDontNeedASpot

Training 7/20/15 – 8/16/15

20150720
Bench 275,395,305 3×5
Med Grip Bench 245,255,255 3×5
DB Bench 100s 3×12
Curls 115 4×12
Row 2.25km

20150721
Squat 405 3×5
Sumo DL 425 3×5
Stiff Leg DL 265 3×8
Barbell Rollout 4×10
Suitcase/Waiter’s Carries 60 3×60

20150722
Snatch 155 8×2
Grenade Ball Chins 5×3
Neutral Chins 1×10
Arm over Arm Pull/Prowler Push 10x300x25′
Plank +70 1:30

20150723
Circus DB w/Rt Arm 93,113,103,93,83 a lot of reps…
Swiss Bar Press 167 3×5
Seated DB Press 60,70,80 3×10
Hammer Curl 50,60,70,75 4×12
Row 5min/Air Dyne 5min

20150725
DL 495 3×5
FRSQ 345 3×5
Double Overhand Axle 265,305 2×5 305×10
Tire Flip 600 3×8
DB Death March 50s 4×10

20150727
SlingShot Bench 315,335 2×5 350×7
Close Grip Bench 245,255 2×5 265×8
Dumbbell Bench 100s 3×12
D Ball Over Shoulder 150 5,5,10
30lb Sledge 10,10,20

20150728
Squat 425 3×5
16.5″ Axle DL 475,525,565 3×3
GHD Situps +10 4×15
Reverse Hyper 50 2×10, 100 3×10

20150729
Clean 205,225,245,245,245,245,225
225,225,205,205,205
Dogbone Pulldown 4×10
Side Plank +15 2x:45 each side
Arm over Arm Pull 500/Yoke 320 3×50′

20150730
Log Clean & Push Press 201,221,241 3×5
Log Clean & Strict Press 175,185,195 3×5
Earthquake Press 85 3×8
Reverse Curl 75,75,85,95 4×12
KB Snatch 50 2×20, 60×10

20150801
DL 395+Band 5×5
Double Overhand Axle 325,345,355 315×7, 315×5
Safety Squat Bar Squat 400 3×5
Safety Squat Bar Squat Good Morning 175 3×10
Yoke 495 4×100′

20150803
Bench 285,305,315 3×5
Paused Bench 315×2
Med Grip Bench 255,265 2×5 275×8
DB Bench 100s 3×12
Axle Hammer Curl 52,52,55,55 4×12
Row 10 min
Captains of Crush
Lt #2 3×3, Rt #2.5 3×3

20150804
Squat 445 3×5
Sumo DL 455 3×3
Stiff Leg DL 275 3×8
Barbell Rollout 4×12

20150805
Snatch 155 10×1 EMOM
Clean 205,215 8×1 EMOM (4 at each weight)
Pullups +35 5×3
Plank +55 2x:45
Row 10 min

20150806
Circus DB
Rt 131 3,5,6 (clean each)
Strict Press 175 5,5,8
Z Press 115 3×8
Wrist Curl 75 4×12
KB Swing 100 4×12

20150807
DL 515 3×5
FRSQ 365 3×5
Farmer’s Walk 230 4×60′
Rolling Thunder 144×8,156×7,146×8
Back Extension +55 4×12

20150810
SlingShot Bench 325×5 345,350,350 3×3
Close Grip Bench 245,255,265 3×5
DB Bench 100s 3×12
Curls 120 4×12
10 min Row

20150811
Squat 465 3×5
16.5″ Axle Tire DL 540 3×3
GHR+Band 4×12
GHD Situps+10 4×15

20150812
Snatch 155,165,165,165,165 5×2
Clean 205,215,195,195 4×2
Chins +45 5×3
Side Plank +15 :45×2
10min Bike

20150813
Log Clean & Push Press 210,220 2×5 230×7
Log Clean & Strict Press 190 3×5
Klokov Press 120 4×6
Reverse Curl 95 4×10
KB Snatch 55 4×12

20150815
DL 405+Bands 5×5
Safety Squat Bar Squat 410 3×5
Safety Squat Bar Good Morning 3×10
Sandbag Carry 240 6×60′
Captains of Crush Silver Bullet Hold w/6
Rt #3,#2.5,#2.5
Lt #2,#1,#1

Training 07/06/15 – 07/19/15

20150706
Bench 255,255,260 3×8
Med Grip Bench +80lbs Chains 155,155,160 3×8
DB Bench 100s 3×12
Curls 105 4×12
10min Row 2.3km

20150707
Paused HBBS 335 5×5
Sumo DL 405 3×5
Stiff Leg DL 245 3×8
BB Rollouts 4×10

20150708
Hang Snatch 155 2×2, 165 3×2
Power Clean 225 4×2
Pullups 3×8
Plank +55 2x:45
30/30 Row Sprints 1042m

20150709
Log Clean & Press 160 3×8
Circus DB Handle
Rt 102 3×8
Lt 82 3×8
Z Press 105 3×8
Reverse Curl 65 4×12

20150710
Row 10min 2.25m

20150711
DL 455 5×5
FRSQ 315 5×5
Farmer’s Walk 220 4×105′
Rolling Thunder DL 154,144,144 3X8
Back Ext +55 4×12

20150713
Reactive Slingshot Bench 275,285,295 3×8
Close Grip Bench 225,235,235 3×8
DB Bench 100s 13,12,10
Stone Trainer Curl 52 4×12
Row 10min 2.4km

20150714
HBBS 375 5×5
16.5″ Axle Tire DL 430 3×5
GHR+Band 4×12
GHD Situps +10 3×15, 1×12

20150715
Power Clean 225,235,245,250 4×2 255×1
Log Clean & Push Pres 190 3×8
Chins 3×8
KB Swing 100 4×12
Plank +55 3x:30

20150716
Snatch 135 2×2, 155 7×1
Press 160,170,170 3×8
Klokov Press 95 3×8
Wrist Curl 75 4×12
Row 30/30 Sprints 1071m

20150718
DL+Band 385 5×5
SSB SQ 370 5×5
Stone to 52″ 290 3×3
SSB GM 160 3×8
Hub 3×5 Lt 42 Rt 37
CoC #2.5 Rt 3×2

Training 06/22/15 – 07/05/15

20150622
Bench 245 3×8
Med Grip Bench +80lbs Chains 155,145,135 3×8
DB Bench 100s 3×8
Curls 95 4×12
10min Row 2km

20150623
Paused HBBS 315 5×5
Sumo DL 365,385,405 3×5
Stiff Leg DL 225 3×8
GHD Situps 4×10

20150625
Hang Snatch 135 5×2
Power Clean 225 4×2
Pullups 5×5
KB Swing 100 4×10

20150626
Circus DB Handle
Rt 92 3×8
Lt 72 3×8
Log Clean & Press 150 3×8
Z Press 95 3×8
Reverse Curl 65 4×12
Weighted Planks +25 3x:30
10min Row 2km

20150627
DL 425 5×5
FRSQ 295 5×5
Sandbag Carry 240 6×60′
CoC #2 5×5
Blob 37 3×3
Back Ext +45 4×10

20150629
Reactive Slingshot Bench 275 3×8
Close Grip Bench 225 3×8
DB Bench 100s 3×10
Stone Trainer Curl 47 4×12
Row 10min 2.2km

20150630
HBBS 350 5×5
16.5″ Tire DL 425 5×5
GHR 4×12 (2 sets +band)
GHD Situps 4×15

20150701
Hang Snatch 155,165,165,175,175 5×2
Power Clean 225,235,245,245 4×2
Chins 3×8
Row 30/30 Sprints 1037m

20150702
Log Clean & Push Press 170,180,180 3×8
Press 135,145,150 3×8
Klokov Press 95 3×8
Wrist Curl 65 4×12
Plank +55 3x:30
KB Snatch 55 4×10

20150704
DL +Band 365 5×5
SSB SQ 335 5×5
Yoke 460 4×105′
Axle Double Overhand DL 290×5, 290×8
Back Ext +55 4×12

Training 06/01/15 – 06/21/15

20150601
Log Clean & Push Press 190×2,230,250,270,270
Press 185 3×3
Curls 115 4×12
2K Row 7:55

20150602
DL 385 10×2 EMOM
FRSQ 350 3×3
GHR 4×12
GHD Situps 4×15
Plank 1min, Side Plank :45×2

20150603
Hang Snatch 155 10×1 EMOM
Paused BP 315,335,350
Pullups +35 5×3
SlingShot Pushups 4×20
Stone Trainer Curl 4×12

20150604
Log Clean & Press 190×2,230,250(PR)
3131 HBBS 365 3×3
Row 30/30 7 rounds 942m
Band Pushdowns 4×25

20150607
Press 155 3×5
Chins 3×5
Curls 65 4×12
5 min Row

20150608
HBBS 135×5,225×5,275×3
DL 135×5,225×5,315×3
5 min Row

20150613 San Jose Platinum Plus
Farmer’s 300×169′(PR)
Log 300 (clean, miss press)
MAS Wrestling 1st match 0-2, 2nd match 2-0
Yoke 850×79′(PR)
Strongman Deadlift 650×3(PR)

20150614 San Jose ViseGrip Viking Challenge
Rolling Thunder DL 149/160/182x
DOH Axle DL 308/331/352x
CoC #3 Silver Bullet Hold 12.25sec (PR)
Hub 44/49/54x

20150617
SSB SQ 340,360,375 3×5
SSB GM 160 3×8
Press 135 3×8
1k Row

20150620
FRSQ w/o belt 335×5
Car DL 720×3(PR)
Stone to 52″ 330×3
Back Ext 2×20

Training 05/11/15 – 05/31/15

20150511
Log Clean & Push Press 190×2,220,240,260,280 (PR) 300 (clean only)
Z Press 170 3×3
Curls 115 4×12
2K Row 7:35

20150512
DL 495,545,585×4 (PR), beltless 495×3
3131 Tempo FRSQ 315 3×3
GHR +10 4×12
GHD Situps 4×15

20150513
Hang Snatch 155 10×1 EMOM
Paused CGBP 295 3×3
Pullups 3×8
Ring Dips 4×5
Plank 1:00
Side Plank :45×2

20150514
Log Clean & Press 195,205,215 3×3
HBBS 440 3×3
Reverse Curls 65 4×12
Wrist Curls 65 4×12
Row 30/30 7 rounds 1091m

20150516
Farmer’s Walk 310×50′,x55′,x60′
DOH Axle Deadlift 325,315×3 (PR)
Hub Lt 42,52,57,52×5 (PR)
CoC w/RT
MAS Wrestling
Back Ext +45 4×12

20150518
Log Clean & Press 190,225×2,250×2,270×1,270×1
Press 185 3×3
Curls 115 4×12
2K Row

20150519
DL 385 10×2 EMOM
FRSQ 350 3×3
GHR +10 4×12
GHD SU 4×15
Plank 1min, Side Plank :45×2
MAS Wrestling

20150520
Hang Snatch 155 10×1 EMOM
Paused BP 315 3,2,2,2
Chins +35 5×3
SlingShot Pushups 4×20
Reverse Curls 65 4×12

20150521
Log Clean & Viper Press 230 3×3
3131 HBBS 395 3×3
Pushdowns 4×15
Row 30/30 7x rounds 947m

20150523
Yoke 560 4×105′
Rolling Thunder DL
Lt 154,164,154×10, Rt 174
Silver Bullet hold w/rt +5 #3:25,#2:30
Truck Pull 3×50′

20150525
Log Clean & Push Press 190×2,230,250,270 clean only 290,290
Z Press 175 3×3
Curls 115 4×12
2K Row 7:36

20150526
DL 620×3 (PR), 565 beltless
3131 Tempo Front Squat 315 3×3
GHR +10 4×12
GHD Situps 4×15
Plank 1min, Side Plank :45×2

20150527
Hang Snatch 155 10×1 EMOM
Paused CGBP 295 3×3
Chins 3×8
Ring Dips 4×5
Reverse Curls 65 4×12
MAS Wrestling

20150528
Log Clean & Press 190×2,220,230,240 (PR) clean only 250,250
HBBS 440 3×3
Band Pushdowns 4×25
Row 30/30 7min 1042m

20150530
Farmer’s 220×225′,225×180′ (turns at 60′), 225×240′
DOH 16.5″ Tire DL 395,435,485,505 (PR)
Hub Lift w/lt 43,48,48,43×5
CoC Rt #2 3×5
Back Ext +45 4×12

Training 04/13/15 – 05/10/15

20150413
Log Clean & Push Press 220×2, 240×3, 245×2, 250×2
Log Clean & Press 200 2×2, 220×2
KB Press 55 4×10
1.5K Row 5:47

20150414
DL 520×8, 420×5
3131 Tempo FRSQ 275,295,315 3×3
GHR +10 4×12
GHD Situps 4×15
Hub w/Lt 42,47,54.5
Blob w/Lt 37×6

20150415
Hang Snatch 160 10×1 EMOM
Paused SS BP 335 8×1
Chins 3×8
Ring Pushups 4×15
Plank 1:00
Side Plank :45×2

20150416
Power Clean & Press 195 10×1 EMOM, 215×3
HBBS 515×3, 465×5
Reverse Curls 60 4×15
Lying DB Extension 40 4×10
2K Row 7:57

20150418
Farmer’s 284×170′,x100′
16″ Tire DL 595×1,650×2
DOH Axle DL 304×1
Tire Flip 800×3
Stones to 50″ 335,350,350×2,335×2,315 (one motion)
180 Block Press

20150420
Log Clean & Viper Press 190,220,230,240,250 5×2
Circus DB
Lt 92 2×8
Rt 122 4,5,5
KB Curl 35 4×15
Sled 305 8×80′

20150421
DL 405 10×2 EMOM
FRSQ 420×3,370×5
RDL 325 3×5

20150422
Hang Snatch 135,155,175,175 4×2
Paused CGBP 280 8×2 EMOM
Ring Dips 4×5
Pullups +35 5×3
Plank 1:00
Side Plank :45×2
2K Row 7:35

20150423
Power Clean & Push Press 225 10×1
HBBS 385 10×2 EMOM
Cable Pushdown 4×15
Reverse Curl 60 4×15

20150425
Yoke 550 4×105′
Keg Carry 225 6×60′
Silver Bullet Hold RT w/5 #3x:18,#2.5x:10,#2x:20,#1x:30
Rolling Thunder DL
Lt 154,164,174,164,154×5
Back Ext +45 4×12

20150427
Log Clean & Push Press 220,240,240,240 4×2, 240×4
Z Press 165 3×3
Curls 115 4×12
2K Row 7:51

20150428
DL 552.5×6,455×5
3131 Tempo Front Squat 315 3×3
GHR +10 4×12
GHD Situps 4×15

20150429
Hang Snatch +OHS 135 3×2, 145 2×2
Paused BP 320 8×1 EMOM
Ring Pushups 4×14
Chins 3×8
Ring Pushups 4×15
Wrist Curls 65 4×10
Plank 1:00
Side Plank :45×2

20150430
Log Clean & Press 190,200,210 3×3 220×2
HBBS 440 3×3
Reverse Curls 65 4×12
Band Pushdowns 4×25
Row 30/30 7min

20150502
Farmer’s 220 2×150′ turns @30′
Sandbag Carry 280 2×60′
Reverse Sled Drag 405 2×100′
DOH Axle DL 315×1, 275×9
Hub Lift 42,47,52 44×9
CoC Rt #2.5 2×3
Back Ext +45 4×12

20150504
Log Clean & Viper Press 190×2,220×2,230×2,230×4,230×3
Circus DB
Lt 92 2×8
Rt 112 2×8
ST Curl 44.5 4×12
2K Row 7:42

20150505
DOH DL 455,365×5
Sumo DL 455×3
Zercher SQ 275,300 2×3

20150506
DB Bench 100s 55 reps in 7:50
Reverse Ring Flies 4×10
KB Snatch 55 100 reps in 5:42
Plank 1:00
Side Plank :45×2

20150507
Power Clean 215,235,255,270
3131 Tempo HBBS 375,405 2×3
Seated DB Press 85s x8

20150508
Yoke 740×60′, 820×48′, 640 2×60′
Stone to 52″ 290×3, 330×3, 370×1
Silver Bullet Hold RT w/5 #3x:12,#2.5x:23
Rolling Thunder DL w/Lt 164 3×3
Back Ext +45 4×12

Training 03/30/15 – 04/12/2015

20150330
Log Clean & Push Press 190×2,220×1,240×1,260×2 (PR)
Log Clean & Viper Press 220,225,230 3×2 (clean each)
Circus DB
RT 127×6, 137×5
LT 102 2×6
Curls 115 4×12
Row 1500m 5:51
Pallof Press 3×15
Manual Lat Raise 3×10

20150331
DL 395 10×2 EMOM
FRSQ 350 2×5
Keg 265 4×60′
GHD Situps 4×15

20150401
Hang Snatch 135×2,155×1,160 10×1 EMOM
Paused CGBP 295 8×1 EMOM
Ring Pushups 4×14
Chins +35 5×3
CoC #2.5 Rt 2,3
Hub Lt 42,47,53 (PR) 43×7
Plank 1:00
Side Plank :45×2

20150402
Power Clean 225 10×1 EMOM
HBBS 455 2×5
Row 1500M 6:22
Band Pushdowns/Band Curls 4×25

20150404 Broken Arrow USS Comp
Sandbag Carry 300×150′ (PR)
Strongman Deadlift 620×2 (PR)
KB Hold 55x :46 (PR)
Stone over 50″ 320×3

20150406
Axle Clean & Push Press 225,235,245 3×3
Z Press 165×2,185×2,195×1,165×2
Curls 95 4×15
Row 1500M 6:21
Pallof Press 3×15
Manual Lat Raise 3×10

20150407
18″ DL 585,675,725 (PR)
Paused FRSQ 395×2, 335×5
GHR 4×12
GHD Situps 4×15

20150408
Hang Snatch 135,160,155,165,165,165,135 7×2
Paused BP 295 8×2 EMOM
Pullups 3×8
Ring Dips 4×5
Plank 1:00
Side Plank :45×2

20150409
Power Clean & Push Press 215 10×1 EMOM 235×2 (clean twice)
HBBS 375 10×2 EMOM
Band Pushdown 4×25
Reverse Curl 55 3×15
Row 1500M 5:44

20150313
CoC
Lt #2 3×5
Rt #2.5 2×2 #3 3×1 (within .25″)
1000m Row 5:55

20150314
Yoke 740×60′, 820×47.5′ (PR), 640 2×60′
Tire 500 2×9
Silver Bullet Hold RT w/5 #2.5 x:21,x:12 #2x:16
Rolling Thunder DL
Lt 154,164,174 3×1, 164×3, 159×3
Back Ext +35 4×12

Training 03/02/15 – 03/29/2015

20150302
Log Clean & Push Press 235,240,245 3×3 (PR)
Circus DB
RT 122×6, 122×7
LT 92 8,8
Curls 115 4×12
KB Snatch 55 13,13,12,12
Pallof Press 3×15
Manual Lat Raise 3×10

20150303
DL 515,565 615×2 (PR)
FRSQ 255 10×2 EMOM
GHR 4×12
GHD Situps 4×15

20150304
Hang Snatch 155 5×2
Paused BP 305 8×2
Chins 5×5
Ring Dips 5,5,4,3
Plank 1:00
Side Plank :45×2

20150305
Power Clean & Press 185 10×1 EMOM (5 reps last set)
HBBS 500×3, 455×5
BB Complex HC/PR/FRSQ/RDL/BR (5 reps ea, 4 rounds)
Band Pushdowns/Band Curls 4×25

20150307
Farmer’s 220 6×105′
Keg Carry 300,300,260,260 4×60′
DOH Axle 275×5
Back Ext +35 4×12

20150309
Log Clean & Viper Press 210 10×1 EMOM (+2 Push Press last set)
Circus DB
RT 132 8×1 EMOM, 132×5 (PR)
LT 92 2×8
Curls 115 4×12
Atlas Stone “Grace” 93 3:55
Pallof Press 3×15
Manual Lat Raise 3×10

20150310
DL 370 10×2 EMOM
FRSQ 415×3, 365×5
GHR 4×12
GHD Situps 4×15
Row 1500m

20150311
Hang Snatch 175×2, 175,185,195 3×1, 205×2 (PR), 175×2 (+OHSQ)
Power Clean & Push Press 205,225,235
Power Clean 245, 250
Power Clean/Push Press/Paused FRSQ 3/3/2 205
Band Curls/Band Pushdowns 4×25
Plank 1:00
Side Plank :45×2

20150312
Paused CGBP 275 8×2 EMOM
HBBS 355 10×2 EMOM
Dips 20,15
5 min Bike

20150313
CoC
Lt #2 3×5
Rt #2 2×5, #2.5 2×2
1000m Row 4:14

20150314
Yoke 740,780 2×60′
Stone 52″ 290 2×3
Silver Bullet Hold 5 #3 :06,:05, #2.5 :22
Rolling Thunder DL
Lt 154,164,174 3×1 154×3
Back Ext +35 4×12

20150315
1000m Row 4:20

20150316
Axle Clean & Push Press 225,235,245,255 4×3 (PR)
KB Press 55 4×10
KB Curl 35 4×12
Pallof Press 3×15
Manual Lat Raise 3×10
1500m Row 6:10

20150317
DL 540,600,650 3×1 (PR)
FRSQ 265 10×2 EMOM
GHR 4×12
GHD Situps 4×15

20150318
Hang Snatch 135×2, 155 8×1 EMOM
Paused BP 315 8X1 EMOM
Chins 5×5
Ring Pushups 4×12
Plank 1:00
Side Plank :45×2

20150319
Power Clean & Push Press 190 10×1 EMOM (3 on last set)
HBBS 505×3, 455×5
Cable Curls/Pushdowns 3×20

20150320
CoC
Lt #1 4×10
Rt #2.5 2×3
1500m Row 6:21

20150321
Farmer’s 270×210′ (PR)
Tire 500 2×8
DOH Axle 285×6
Hub Rt 42
Lt 42,47,52 3×1 42×5
Back Ext +35 4×12

20150323
Log Clean & Push Press 190 2×2, 220,240,260 3×1 280,280 (miss press on both)
Log Clean & Press 190 3×5 (PR)
Curls 115 4×12
Prowler 205 10×105′
Pallof Press 3×15
Manual Lat Raise 3×10

20150324
DL 355 10×2 EMOM
FRSQ 420×3, 370×5
RDL 315,325,335 3×5

20150325
Hang Snatch 135,155,165,175,175,175,135,135 8×2
Reactive SlingShot Paused BP 315 8×2
Pullups +30 3×5
Ring Dips 4×5
Plank 1:00
Side Plank :45×2

20150326
Power Clean & Push Press 210 10×1 EMOM
HBBS 365 10×2 EMOM
Band Curls/Band Pushdowns 4×25
1500m Row 6:06

20150327
Yoke 520 4×105′
Sandbag Carry 280 4×60′
Silver Bullet Hold #2.5 :22.5, #2 :18
CoC
Rt #2.5×5
Lt #1×20
Rolling Thunder DL
Lt 154,164,174,180 4×1 155×5
Back Ext +35 4×12

Training 02/16/15 – 03/01/15

20150216
Log Clean & Push Press 190 2×2,220×1,240×2,250×2,260×1
Circus DB
RT 122×8, 122×10 (PR)
LT 92 8,8
Curls 115 4×12
KB Snatch 55 4×12
Pallof Press 3×15
Manual Lat Raise 3×10

20150217
DL 575,525,475 3×3
FRSQ 365 3×3
GHR 4×12
GHD Situps 4×15

20150218
Paused BP 315×3,325×2,330×2,335×2
Press 205×5,210×3,215×3,205×4
Pullups/Chinups 3×8
Dips 12,12,8
Plank 1:00
Side Plank :45×2
Band Curl/Band Pushdown 4×25

2015020519
Hang Snatch 145,155,165,175,180 5×2
Power Clean 225,235,245,255 4×2 265×1 (PR)
HBBS 365 3×8
DB Front Hold 60 1x:22, 1x:12
5 min Stair Stepper

20150220
CoC #2 3×5

20150221
Farmer’s 310×60′,330×48′ (PR)
Husafell Carry 300×100′, 300×200′
Stone-Over-Bar 50″ 330 3×3
Back Ext +35 4×12

20150223
KB Press 55 4×10
Press 135×10 + 10×3 rest pause sets
Band Curls/Band Pushdowns 4×25
Pallof Press 3×15
Manual Lat Raise 3×10

20150224
DL 365 10×2 EMOM
Paused HBBS 135×4,225×3,315×2,135×17 (bring sally up attempt)
GHR 4×12
GHD Situps 4×15
Row 1500m

20150225
Hang Snatch (no feet) 135 5×2
Dumbbell BP 100s 8×8
Pullups 5×5
KB Curl 25 2×20
Sled 310 6×80′
Plank 1:00
Side Plank :45×2

20150226
Power Clean & Push Press 205 10×1 EMOM
HBBS 345 10×2 EMOM

20150227
CoC #2 3×5 (10 on rt last set)
Yoke 400 10×60′ EMOM
Keg 180 10×60′ EMOM
Back Ext +35 4×12

Training 02/02/15 – 02/15/15

20150202
Log Clean & Push Press 220,240,250,260,270(miss press),270 (PR)
Circus DB
RT 112 2,3 132 2,4,3
LT 92 8,8
Curls 110 4×12
Prowler 205 10×110′
Pallof Press 3×15
Manual Lat Raise 3×10

20150203
DL 555,505,455 3×3
FRSQ 395 3×3
GHR 4×12
GHD Situps 4×15

20150204
Paused BP 305 8×2
Press 210,225 2×3, 235×1, 220×2
Pullups 5×5
Ring Dips 5×3
Plank 1:00
Side Plank :45×2
Band Curl/Band Pushdown 4×25

20150205
Hang Snatch 135,145,155,165,175 5×2
Power Clean 205,225,235,240 4×2
HBBS 225 3×10 (deload)
KB Snatch 3×10

20150206
CoC #2 3×5

20150207
Farmer’s 270,290 2×60′
Sandbag Carry 283 60′,60′,100′
Stone-to-52″ 290×4, 330 2×2, 290×2
Back Ext +35 4×12

20150209
Push Press 230,250,270 3×3, 285×1
Paused CGBP 280 3,3,3,6
Rope Curl 3×20
Bike 5min 30sec on/off
Pallof Press 3×15
Manual Lat Raise 3×10

20150210
DL 525,475,425 3×5
Paused FRSQ 325 3×3
GHR 4×12
GHD Situps 4×15

20150211
Axle Clean & Push Press 225 3×3, 230 2×3
Circus DB
RT 112 3,7,9
KB Press 55 Lt 3×12
Plank 1:00
Side Plank :45×2
Band Curl/Pushdown 4×25

20150212
Hang Snatch 135,145,155,165,175 5×2
Power Clean 225 4×2
HBBS 455 3×3
Sled 310 10×80′

20150213
CoC #2 3×5

20150214
Yoke 700×60′, 740×60′
Keg Medley
225,180 60′,63′ x2
265,225,180 60′,63′,66′ x2
Hub Lift
Lt 42,47,51 (PR)
Rt 42,47
Back Ext +35 4×12