Monday, March 2, 2015

3/2/2015

Jump Rope
300x

Rotator Cuff

Plyometrics

Axle C&P
-Clean each rep
3x5_154
1x3_174
1x3_218
1x1_262

Lockouts
1x3_315
1x1_405
1x1_455
1x3_405

Tuesday, February 24, 2015

2/24/2015

Jump Rope
300x

Plyometrics

Hang Clean
2x5_154
1x2_198
1x2_220
2x1_242
1x2_220

Front Squat
1x2_220
1x2_264
1x2_330
1x1_374

Squat
1x5_308
1x8_374

Monday, February 23, 2015

2/23/2015

Jump Rope
300x

Plyometrics

Rotator Cuff

Axle C&P
2x5_130
1x3_174
3x3_218

Lockouts
1x5_225
1x3_315
1x2_405

Upright Row

Friday, February 20, 2015

2/20/2015

DeadLift
2x5_154
1x5_264
1x3_374
2x5_484

Thursday, February 19, 2015

2/19/2015

Rotator Cuff

Bench
2x10_135
2x5_225

Lockouts
1x3_315
1x3_405
3x1_455
3x2_405

Laterals

Triceps

Tuesday, February 17, 2015

2/17/2015

Jump Rope
300x

Plyometrics

Hang Clean
2x5_154
3x2_198

Front Squat
1x2_220
1x2_264
1x2_308
1x2_352

Squat
1x5_308
2x5_374

Monday, February 9, 2015

2/9/2015

Rotator Cuff

Strict OHP
2x10_86
2x10_108
1x6_130
1x6_150
3x6_174

Friday, February 6, 2015

2/6/2015

Jump Rope
300x

Plyometrics

Clean
2x3_154
1x2_198
1x2_242
1x1_286
2x2_264

DeadLift
1x3_308
1x3_374
3x3_484
1x3_445 - 18 inch
1x1_535 - 18 inch

Pull-ups


Thursday, February 5, 2015

2/5/2015

Rotator Cuff

Bench
2x10_135
1x8_225
1x6_275
2x4_335
1x3_335
1x1_335 Long Pause

Laterals

Triceps