9/27/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
5x2_355

Cross FATWOD
1. Up Right Row x6_95
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6
5. Mt Climbers x20

3 rounds in 5:50 -- pulse 152

9/26/2013

Jump Rope
200x

Plyometrics

Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x1_352

DeadLift
1x2_264
1x2_274
5x2_418

Cross FATWOD
1. Axle DeadLift x2_174
2. Axle Shrugs x10_174
3. Curls x5
4. Hor. Pull-ups x5
5. Jump Rope x50

2 rounds in 4:01 -- pulse 150

9/24/2013

Jump Rope
200x

Rotator Cuff

Over Head Squats
1x2_110
1x1_154
2x1_198

Log Clean & Press
1x10_90
1x5_156
1x3_200
2x2_266 Clean each rep
2x2_266 Clean once
1x6_244

Incline
1x5_225
2x3_315
1x10_275

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6

5 rounds in 8:15 -- pulse 146

9/23/2013

Plyometrics

Speed Squat
1x3_154
1x2_220
1x1_264
1x1_308
3x1_330
2x2_308

9/20/2013

Rotator Cuff

Bench
1x10_135
1x5_225
1x3_275
1x2_315
5x2_350

Cross FATWOD
1. Up Right Row x6_88
2. Over Head Press x6_110
3. Laterals x6_10s
4. Push-ups x6
5. Mt Climbers x20

4 rounds 9:08 -- pulse 156

9/19/2013

Jump Rope
200x

Plyometrics

Front Squat
1x2_154
1x2_220
1x2_264
1x2_308
1x2_330

DeadLift
1x2_352
5x2_396

Cross FATWOD
1. Axle Clean x1_218
2. Axle Shrugs x10_218
3. Pull-ups x2
4. Curls x5_85
5. Jump Rope x50

4 rounds in 9:17 -- pulse 146

9/17/2013

Jump Rope
300x

Box Jumps
30in box

Over Head Squat
1x2_154
1x1_174
2x1_198

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x2_200
4x2_254 -Clean each rep
1x6_254 -Clean once

Incline
1x5_225
1x5_275
1x4_315

Cross FATWOD
1. Dips  x10 & x6
2. Lat Pull  x10 & x6
3. Flys  x10 & x6
4. Seated Rope  x10 & x6
5. Push-ups  x10 & x6
6. Horizontal Pull-ups  x6 & x6

2 rounds in 5:40, did 10 reps on the first round and 6 the second except on horizontal pull-ups. That was 6 on both rounds -- pulse 154

9/16/2013

Jump Rope
200x

Speed Squat
1x5_154
1x2_220
8x2_264

Clean
1x2_198
1x2_242
3x1_269

Cross FATWOD
1. Jump Rope x50
2. Box Jumps x5
3. Jumping Jacks x20
4. KettleBell Swings x5

4 rounds in 8:19 -- pulse 153

9/13/2013

Rotator Cuff

Bench
1x10_135
1x6_225
1x3_285
1x3_315
4x3_345
1x6_315

9/12/2013

Jump Rope
200x

Plyometrics
30 & 36 inch box jumps

Front Squats
1x3_154
1x2_220
1x2_264
3x2_308

DeadLift
1x2_264
5x2_374

Cross FATWOD
1. Axle Clean x2_196
2. Axle Shrugs x10_196
3. Horizontal Pull-ups x6
4. Reverse Curls x6_88
5. Jump Rope x50

3 rounds in 6:08 -- Pulse 150

New Cycle

This cycle will go from now until mid-December. I'm going to use a basic linear progression for this one, increasing weight each week and decreasing reps and sets as need. I am going to keep reps low, even in the beginning and add volume through multiple sets.

Clean- I will begin at 264 and add 5# per week. I want to be in the 320-330 range at the end of the cycle. My current lifetime PR is 340 on cleans. This may give me an opportunity to increase that.

Log- I'm going to begin at 244 and add 10# per week. This should put me in the 355-370 range at the end of the cycle. That will break my current PR or 340.

DeadLift- I'm going to begin at 374 and go up 20# per week. This should put me in the 625-640 range at the end of the cycle. It is still short of the 655 lifetime PR, but right now anything over 600 will be good.

Bench- I'm going to start at 345 and add 5# per week. This should let me set a new lifetime PR of 410.

9/10/2013

Jump Rope 
200x

Plyometrics

Over Head Squats
1x3_44
1x3_88
1x1_132
3x1_154

Rotator Cuff

Log Clean & Press
1x10_90
1x2_156
1x2_200
3x2_244 Clean each rep
1x6_244 Clean once

Incline
-Short Rest
3x6_225

Cross FATWOD
1. Dips x6
2. Lat Pull x6
3. Flys x6
4. Seated Row x6
5. Push-ups x6
6. Pull-ups x2

Only got 2 rounds today. Did it in 6 min.

9/9/2013

Speed Squat
1x5_154
1x2_220
6x2_264

Clean
1x1_198
1x1_242
3x1_264

Cross FATWOD
1. Jump Rope x50
2. Box Jumps x5_30 in
3. Jumping Jack x20
4. KettleBell Swing x5_50

4 rounds in 8 and half min

9/6/2013

Rotator Cuff

Bench
1x10_135
1x6_225
1x3_275
3x3_315

That ends this cycle. Got the B-Day PR on the log. Tried for a bench and front squat PR, but missed both. They were close, but that doesn't count. I'm going to go lighter and add more volume in for the next few weeks then cycle back up for some end of the year maxing in December.

9/5/2013

Front Squat
1x5_154
1x2_220
1x1_264
1x1_330
1x1_374
Missed 445 twice

It was real close. The kind of miss where you could have gotten 440, but that extra 5 was just too much.

Pull-ups

9/3/2013

Over Head Squat
1x3_44
1x3_88
1x3_110
1x1_154

Rotator Cuff

Log Clean & Press
1x10_90
1x5_156
1x3_200
1x1_244
1x1_298
1x2_340*- Clean once
*This is the birthday PR. It's only a 2# PR, but I got it for a double.

No Cross FATWOD today. I'm going to try a Front Squat PR on Thursday, so I'm taking it easy before that.