7-31-2011
Split Jerks
45lbs x 5
95lbs x 1 x 5
135lbs x 1 x 5
Calf Raises - 135lbs - 3 x 20
7-31-2011
Split Jerks
45lbs x 5
95lbs x 1 x 5
135lbs x 1 x 5
Calf Raises - 135lbs - 3 x 20
8/1/2011
Hypers - 3 x 10 (25lbs vest)
Squats - 4 Front + 8 Back x 4 (135lbs, 185lbs, 205lbs, 240lbs)
Barbell complex x 3 (45lbs)
OH Lunges - 4 x 10 each leg (35lbs plate)
Pendlay Rows - 3 x 10 (165lbs)
knuckle pushups - 25lbs vest - 3 x 10
one armed DB swings - 42.5 lbs db - 2 x 12 each arm
Pullups - 10, 10, 5
Snatch Pulls - 165lbs - 2 x 5
Clean Pulls - 165lbs - 2 x 5
Superman Hold ~ 2 minutes
8-3-2011
Clean & Jerk - 20 singles working form @ 95lbs
8-4-2011
Hypers - 3 x 10 w/ 25lbs vest
Squats - 4 Front + 8 Back x 4 sets (135lbs, 185lbs, 205lbs, 245lbs)
Barbell Complex - 65lbs x 3
OH Lunges - 35lbs plate - 4 x 10 each leg
Pendlay Rows - 135lbs 3 x 10
Pushups + 25lbs vest - 3 x 10
DB Swings - 42.5 lbs - 2 x 12 each arm
Pullups - 10, 8, 6
Snatch Pulls - 2 x 5 @ 135lbs
Clean Pulls - 2 x 5 @ 135lbs
hang in extension 3 x 30secs
8-6-2011
Backoff day…
Hypers - 3 x 10
Squats - 4 Front + 8 Back - 185lbs x 4
Complex - 70lbs, 70lbs, 45lbs
OH Lunges - 35lbs plate - 4 x 10 each leg
Pendlay Rows - 95lbs - 3 x 10
Weighted Knuckle Pushups - 25 lbs vest - 3 x 10
One-armed DB Swings - 2 x 12 22.5lbs each arm
Chinups - 8,8,10
Snatch Pulls - 95lbs - 2 x 5
Clean Pulls - 95lbs - 2 x 5
15 minute walk w/ 25lbs vest