11-19 SEP

12 SEP

Bench (JM) 5x10 @ 150#
Reverse Grip DB Bench 3x10 @ 40#ea
DB Incline Bench 3x10 @ 40# ea
DB Shoulder Press 3x10 @ 25#
Pendley Row 3x10 @ 135#
BB Shrug 3x10 @ 135#
DB Shrug 3x8@ 80#
Dips 3x15

13 SEP

Pull ups 6,8,6,6,10
BB Wide Grip Bent Over Row 3x12
Superset 4x15:
One Arm DB Preacher Curl 4x15
BB Bicep Curl 4x15
Superset 3x15:
Hammer Curl
Reverse Grip Curl
Abs

14 SEP

Back Squat 5x10 @ 135#
BW Squat 3x25
Pistols 3x10
DB RDL 3x8
Calf Raise 3x8 @ 135#
Abs

15 SEP

OH Press 5x10 @ 70#
Superset 3x15:
DB Flys
DB Bench
Standing Flys 3x12
DB Side Raise 3x12
Superset 3x15:
Seated Military Press
Shrug
Superset 4x15:
Dips
Close Grip Bench

16 SEP

Pull ups 3x8
DB Bent Over Row 3 x10
BB Curls 3x8
DB Bicep Curl One Arm 3x10
DB Hammer Curl 2x10
Reverse Grip Curl 3x10
Abs

24 JUNE 2011

Warmed up, then:

Training:

Power Cleans
15x 135# in under 30 seconds
5x155# in under 25 seconds
5x185# in under 25 seconds
Tried 205 a couple of times and couldn't get it, got it last week.

23 JUNE 2011

Training:

Overhead Press,  Split Jerk,  Rack Jerk

Sets of 5,4,3,2,1

Failed a lot today.  Couldn't get 185# from any position. 

21 JUNE 2011

Warmup:
 Jump Rope
Deadlift 5x135#, 5x225#
Bench Press 2x5 (135#), 5x185#

Training:

Deadlift 2x5 (315#)
Bench Press 2x5 (225#)
Bottom Up KB Press 4x2 each arm

17 JUNE 2011

A little warming up then,

Training:

1) Bench Press 3x5 (2x235#, 1x 225#, failed 5th rep every set)

2) Close Grip Bench 3x6 (2x185#, failed 5th rep, 1x175#)

3) Incline DB Bench 3x6 (2x75#, 1x80#, only got two)

4) Skull Crushers 3x12 (failed by 8th rep on last two sets)

Miserable day overall.  Didn't feel strong or motivated.  Should have gotten all reps on bench.

15 JUNE 2011

No warm up.

Training:

1) Deadlift 3x5 (315#)

2) Straight leg deadlift 2x5 (225#)

3) Bent over rows 3x5 (185#)

4) DB shrugs 3x5 (100#)

14 JUNE 2011

Warmup then,

Training:

1) Bench Press 3x8 (205# on first two, failed the 8th rep everytime, 185# on third and failed on 8th rep)

2) Side Raises 3x8

3) Front Raises 3x8 (alternating arms)

A bunch of curls and abs with a few pull ups

13 JUNE 2011

Training:

3x5 Cleans (135, 185, 185)

2x3 Cleans (205, 205)

11 JUNE 2011

A little warming up then,

Training:

1) Bench Press 3x5 (2x215#,1x 225# easy, will try 225# on all sets next time)

2) Close Grip Bench 3x6 (185#)

3) Incline DB Bench 3x8 (75#)

4) Skull Crushers 3x6

10 JUNE 2011

Warmup:
Various jumping rope, stretches, warmed up shoulder.  Need to do more of this.

Training:

Bench Press:
2x5 135#
1x5 185#
1x5 215#

Front Squats:
3x5 135#

100 Abs

Worked on rack position for cleans and overhead presses.

09 JUNE 2011

Training:

1) 5, 4,3,2,1 Strict Press

2) 5,4,3,2,1 Push Press (for the round of 2 we did behind the back presses)

3) 5,4,3,2,1 Split Jerk

Tried to clean and jerk 195# again, but couldn't get the jerk.  Need to finish and lock out.

07 JUNE 2011

Training:

1) Bench Press 3x8 (205#, failed the 8th rep everytime)

2) Side Raises 3x8

3) Front Raises 3x8 (alternating arms)

4) KB Snatch x25/arm in 3:00

5) KB Swings x30/arm in 2:00

05 JUNE 2011

Training:

1) Deadlift 3x5 (325#)

2) Straight leg deadlift 2x5 (225#)

3) Bent over rows 3x5 (155#)

4) DB shrugs 3x5 (100#)

5) Abs 3x12

04 JUNE 2011

Worked on power cleans

3x5 lighter weight, 135#
Eventually cleaned 195#, but couldn't overhead press.

02 JUN 2011

Training:

1) Bench Press 3x5 (215#)

2) Close Grip Bench 3x6 (155#)

3) Incline DB Bench 3x8 (75#)

4) One Arm DB Bench Alternating 3x8 (75#)

5) Skull Crushers 3x6

30 MAY 2011

Training #1:
Day #2 40 Day Workout

A) Bench Press 2x5 (205#)

B) Hammer Curls 2x5 (40#)

C) Ab Rollout 2x10

Training #2:

Training:

1) DB Flat Bench Press 3x8 (80#, 90# failed 2 reps, 85#)

2) Side Raises 3x8

3) Front Raises 3x8

4) Skull Crushers 3x8

28 MAY 2011

Chin ups, curls, clean & jerks:

Chin ups 5x5 with a 2 second hold at the top

Hammer curls 5x5

Clean & Jerk 10 reps @ 155#, 5 reps @ 175#, 2 reps @ 185#

27 MAY 2011

Workout #1 (40 day Dan John Workout):

2x5 Bench (175#)
2x5 DB Curl
2x5 Chin up
50 Crunches

Workout #2
Warmup:
Jump rope, deadlift, bw squats, stretching

Training:

1) Deadlift 3x5 (275#, 295#x2)

2) Straight leg deadlift 2x5 (225#)

3) Bent over rows 3x5 (135#)

4) DB shrugs 3x6 (85#)

5) Abs 3x20

26 MAY 2011

KB's with Timmy:

One arm swings x20 ea
One arm snatch x20 ea
One arm swings x20 ea
Bottom up press practice

25 MAY 2011

Did a couple warm up sets of bench press and some light stretching

Training:

1) Bench Press 3x6 (205#)

2) Close Grip Bench 3x8 (155#)

3) Incline DB Bench 3x8 (65#)

4) One Arm DB Bench 3x8 (65#)

Did a few pull ups between sets

24 MAY 2011

Worked up to 5x5 of clean and jerk.

Was able to get 185# one time.  Had no problem with the clean, but couldn't get it overhead.

19 MAY 2011

Training:

1) DB Flat Bench Press 3x10 (70#, 70#, 75#)

2) Side Raises 3x10

3) Front Raises 3x10

5 Pull Ups between sets

18 MAY 2011

Worked on power clean, clean and jerk, and hang power cleans with Timmy.  Need to work on this more, terrible form.  Couldn't get 205#.  205# is the new goal.

17 MAY 2011

Training:

1) Deadlift  2x8 (275#)

2) Straight Leg Deadlift 2x8 (205#)

3) Bodyweight Ring Rows 3x10

4) DB Shrugs 3x10 (80#)

5) Abs 5x20

15 MAY 2011

Warm up: Stretching and 135# x5, 135# x8, 155# x5

Training:

1) Bench Press 3x8 (185#)

2) Close Grip Bench 3x10 (135# x2, 155# x1)

3) Incline DB Bench 3x8 (60#)

4) One Arm DB Bench 3x8 (60#)

5) Push Downs 4x15

Mixed in 5 pull ups between sets today.  Stretching and warming up with some lighter weights helped.  Best session yet due to warmup.

14 MAY 2011

Training:

2 min. on, 1 min. off, 20 per arm

1) KB Clean & Press Long Cycle

2) KB Clean

3) KB Swings

11 MAY 2011

Training:

1) Back Squat 2x12 (205#)

2) Good Mornings 2x15

3) Weighted Situps 2x20

10 MAY 2011

Training:

1) One Arm KB Swings x50

2) KB Clean & Jerk x50

Timmy and I messed around with bottom up presses. 

09 MAY 2011

Training:

1) Bench Press 3x10 (Failed at 185# first two sets.  Only got 8 reps.  Went down to 175# on third set)

2) Close Grip Bench 3x10 (135#)

3) Incline Bench 3x10

4) One Arm DB Bench 3x10

5) Pushdowns 4x15

08 MAY 2011

1) Deadlift 55% 3x10 (225#)

2) Straight Leg Deadlift 3x8 (185#)

3) Barbell Rows 3x10 (135#)

4) DB Shrugs 3x12 (80#)

5) Abs 5x25

06 MAY 2011

Training:

1) DB Flat Bench Press 3x10 (65#, 70#, 75#)

2) Side Raises 3x10

3) Front Raises 3x10

4) Skull Crushers 3x10

5) KB Swings 50 per arm

5 MAY 2011

Had to take the last couple of days off for work.

Warm up:
Back Squat 135#x5, 135#x5, row 500 m

Training:

1) Back Squat 3x15 (185#)

2) Good Mornings 3x10

3) Weighted abs 3x20

1 MAY 2011

1) Bench Press
    warmup: few sets of 135#
    Training: 3x12 (155#)

2) Close Grip Bench
    3x10 (135#)

3) Incline DB Bench
    3x12 (Had a hard time finding right weight.  Didn't get all reps until I went down to 45#)

4) Flat Bench DB Press
    3x12 (Had to drop weight)

5) Flat Bench One Arm DB
    3x10ea (Got all reps. Went up in weight and finished with 55#)

5) Pulldowns 4x15

30 APR 2011

Deadlift workout (New schedule with Tim)

* Did not warmup

Training:

1) Deadlift 3x12 @ 50% of max
    175x12, 185x12, 205x12 (Didn't have a good 1RM.  Need to start at 205 next time)

2) Straight leg deadlift 3x8
    185x8 on all sets

3) BB Rows 3x10
    135x10 on all sets

4) DB Shrugs 3x12
    80#db's x12 on all sets

5) 5x20 Abs
    alternated situps, crunches, incline situps

28 APR 2011

First workout with Timmy.  Did this before a mission, so we didn't do part of the workout.  This is going to work at getting me stronger.

1) Bench Press
    warm up: 135#x5, 134#x5, 165#x5
   a) training: 3x8 205# (got all reps)
   b) close grip bench 3x10 135#, 145#, 165# (got all reps)

2) Incline DB Bench 3x6 (65# db's, had some help from Timmy on the last two reps of the 2nd set)

26 APR 2011

WS4SB
531 Week 3

A) Back Squat:
    Warm up 5x105#, 5x135#, 5x135#
    5x180#
    3x205#
    3+x230# (6 total)

B)  5x5 Box Jumps

C) Bulgarian Split Squats
     3x10 (55# db's)

D) Weighted Sit Ups 45#
     4x10

25 APR 2011

WS4SB
Max Effort Upper Body
Week 3 of 531

A)  Bench Press:
      Warm up: 105x5, 135#x5, 135#x5
       Training: 165#x5, 185#x3, 210#x1+ (4 total) 

B)  Max reps x2 DB bench press.  50 lbs x20, 50lbs x17

C)  Supset:
      a) DB shrugs 4x10 (65 lbs)
      b) Curls 4x10 various

D) Abs: 100 Leg Levers, 100 Crunches

23 APR 2011

7 Rounds of:

Bodyweight Bench Press (165#) x7
Pull ups x7
150 V Ups

22 APR 2011

WS4SB
Week 2 531

1) Deadlift
    Warmup: 135#x5, 155#x5, 155#x5
    Training: 180#x3, 205#x3, 230#x10

2) Various abs/Goblet Squats

* Forgot to bring workout and was tired so workout was cut short.

APR 21 2011

WS4SB
Week 2 531

1) OH Press
    Warm up: 70#x5, 85#x5, 85#x5
    Training:  105#x3, 110#x3, 115#x5

2)  Max incline DB press x3 (50% of 1 RM)

3)  Superset 4x10:
     A) Pull ups
     B) Rear delt flyes

4) Superset 4x10:
    A) DB shrugs
    B) Curlzzzzzz

19 APR 2011

WS4SB
531 Week 2

Back Squat:
Warm up 5x120#, 5x120#, 5x145#
3x170#
3x190#
3+x215# (5 total)

4x5 Box Jumps

Romanian DL's
3x8 (135#)

Pistols 3x3 ea

Various Abs

18 APR 2011

WS4SB
Max Effort Upper Body
Week 2 of 531

A)  Bench Press:
      Warm up: 80#x5, 110#x5, 135#x5
       Training: 155#x3, 175#x3, 200#x7 

B)  Max reps x2 DB bench press.  45 lbs x20, 50lbs x14 (Need to start at 50# next time)

C)  Superset:
      a)  BB rows (135 lbs) 4x10
      b)  Rear delt flyes (25lbs) 4x10

D)  DB shrugs 4x10 (65 lbs)

E)  Curls 4x10 various (30 lbs)

16 APR 2011

10 Rounds:

10 push ups

10 supine pull ups

10 KTE

15 APR 2011

Deadlift
Warmup: 5x100#, 5x130#, 5x155#
Training: 5x165#, 5x190#, 5+x215# (did 10 reps on last set and stopped)

A) 8x3 Box Jumps

B) Superset:
     1) Bulgarian Split Squat 4x10
     2) Pistols x3 ea

C) 3 Rnds: sit ups x20, flutterkicks x25, in and outs x20, toe touches x20

14 APR 2011

Press:
Warmup 5x55#, 5x70#, 5x85#
Training 5x90#, 5x105# (Stopped after 105.  Shoulder hurt and an increase in weight was too much.  Had the numbers wrong.  Need to do correct %'s next time)

A) 3x Max incline DB bench (Worked my way up from 25#'s.  Shoulder hurt a little bit)
B) Superset 1) Pulldowns (need to add weight) 2) Rear delt flyes 4x10 ea
C) DB Shrugs 4x10

Metcon: 3 Rnds of burpee pull ups x10 and weighted situps x15

12 APR 2011

Back Squat:
Warm up 5x120#, 5x120#, 5x145#
5x155#
5x180#
5+x205# (7 total)

Romanian DL's
3x10 (135#)

On the minute for 20 min's
Even min's Power Clean x3 (135#)
Odd min's Burpees x6

11 APR 2011

WS4SB
Max Effort Upper Body

A)  Bench Press work up to 3 rep max.  205x3 easy, failed at 225x3. 

B)  Max reps x2 DB bench press.  45 lbs x20, x15

C)  Superset:
      a)  BB rows (105 lbs) 4x10
      b)  Rear delt flyes (25lbs) 4x10

D)  BB shrugs 4x10 (155 lbs)

E)  Curls 4x10 various (30 lbs)

4 min. abs

09 APR 2011

50 Mr Spectaculars
5,5,5,5,5 weighted pullups (35lbs.)
160 Abs

8 APR 2011

WS4SB
Max Effort Lower Body

A) Back Squats work to 3 RPM (245lbs.)

B) Good Mornings 3x8 (105lbs.)

C) 150 Abs

Skipped lunges, will do next time.  Will sub Romanian DL's for Good Mornings.

7 APR 2011

A)  Max Incline DB Bench Press x3

B)  Superset
      a)  Tricep Pulldowns 4x10
      b)  Rear Delt Flyes 4x10

C)  DB Military Press 4x10  (didn't do these today, shoulder hurt too bad on first set)

D)  Superset
      a)  DB Shrugs x3
      b)  Curls x3

6 APR 2011

Day 2 of pull up program:
9, 12, 9, 9, max (only 12, went down and paused a couple of seconds at the bottom and pulled up slower than usual.  didn't take as long as break between sets.  way down from a max of 20 on day 1)

5 APR 2011

WS4SB
Dynamic Effort Lower Body

A)  Box Jumps 5x8

B)  Bulgarian split squats 3x10 (used 50 lb db's)

C)  Swiss ball back bridge leg curl 3x10

D)  Weighted abs 4x15 (used 45 lb weight/situps)

4 APR 2011

WS4SB
Max Effort Upper Body

A)  Bench Press work up to 3 rep max.  205x3 easy, failed at 225x3.  Brought third rep down below chest, bad form cost me.

B)  Max reps x2 DB bench press.  45 lbs x20, x14

C)  Superset:
      a)  DB rows (50 lbs) 4x10
      b)  Rear delt flyes (25lbs) 4x10

D)  DB shrugs 4x10 (60 lbs)

E)  Curls 4x10 various (30 lbs)

3 APR 2011

First day of pull up program:
Sets of 8, 8, 11, 8, 8, max reps (did 20)

Pistols 2x10

10 Rnds:
20 situps
20 flutterkicks

31 MAR 2011

1st min - 1 rep, 2nd min -2 reps, 3rd min- 3 reps...  Power Cleans

Virtual Shovel 4x15

Pull ups 4x10

Abs

30 MAR 2011

A)  Max Incline DB Bench Press x3

B)  Superset
      a)  Tricep Pulldowns 4x10
      b)  Rear Delt Flyes 4x10

C)  DB Military Press 4x10

D)  Superset
      a)  DB Shrugs x3
      b)  Curls x3

29 MAR 2011

A) Box Jumps 3x5

B)  Bulgarian Split Squats 3x8

C)  Glute Ham Raises 3x8

D)  Weighted Abs 4x15

28 MAR2011

A) Bench Press work up to 3-5 rep max

B) Max reps pull ups x2

C) Superset
     a) DB Rows 4x10
     b) Rear delt flyes 4x10

D) DB Shrugs 4x10

E)  Curls 4x10

28 FEB 2011

Warmup:
20x push ups, squats, stretch
squat 5x135, 5x155, 5x155

Training:

Back Squat 5x165, 5x185, 10x205
Bulgarian Split Squat w/ dumbells (40#) 3x10

OH Press 5x95, 5x115, stopped because of shoulder

Pull ups 2x10

Comments: Shitty day.  Shoulder hurt like hell.  Didn't do the right amounts.  Was supposed to start 5 3 1 today.  Need to get correct numbers on all lifts so this doesn't happen again.  Need to do more shoulder mobility work.  Too many people in the gym to get to anything.

25 FEB 2011

Warmup:
20x pull ups, sit ups, kte, stretching

Training:

Deadlift 5x135, 5x185, 5x225, 5x225
1x5 285#

3:00 Pistols

3 Rounds of:
800 m run (treadmill)
15 pull ups
30 lunges
30 situps

100 flutterkicks, 100 leg levers, 100 sit ups

Walked 1 hour, cool down

24 FEB 2011

Warmup:
Light stretching

Training:

Back Squat 5x135, 5x185, 5x185
3x5 215#

Bench Press 3x135, 3x135, 3x185, 3x185
3x5 205#

Pullups
3x15

Too many people in the gym, had to cut this session short.  Shoulder got warmed up after second or third set of bench press, didn't hurt on pullups.

23 FEB 2011

Warmup:
push ups x20, pullups x15, squats x20, sit ups x20, a little stretching

Training:

Back Squats 5x65%, 5x75%, 5x85%

For time: 30 power cleans (forgot to stop timer)

3:00 min. x 5, 3:00 min. break
3x cleans @ 135#
6x push ups
9x air squats
Did two rounds, shoulder started hurting again on push ups. Don't want to push it this close to leaving for Ft Bliss.

Comments:  Didn't sleep hardly at all last night. This has been going on for a long time.

22 FEB 2011

Warmup:
10x squats, 10x push ups, 10x pistols, 10x KTE
Stretch

Training:
Press 5x75%, 3x85%, 1x95% (did 135# just to see where I was for 1RM.  Maybe could've gotten 140-140)

AMRAP 10 min.
10x KTE
10x Push Ups

30 min. run

Comments: Shoulder still hurts, but worked through it today.  Need to focus on longer warmups starting tommorow.  Had to slow down on the KTE's because I could feel it start to hurt a little more.

21 FEB 2011

3 mile run
stretch
3 mile run

Tabata push ups 6 rnds
Abs x300
Shoulder handjob 2x20 (militaryathlete.com)

19 FEB 2011

Hill Sprints x5 with 1 min. rest at the bottom.

18 FEB 2011

Warmup:
BB complex @ 95#,  stretching

Training:

Deadlift 1x5 135#, 1x5 185#, 1x5 225#, 1x5 275#

3 Rounds:
5 Power Cleans 135#
10 Pull Ups
15 Weighted sit ups

Comments: Shoulder still hurting.  Was supposed to do OH Press, but will do it next Fri.

17 FEB 2011

Training:

Bench Press warmup: 3x135, 3x155, 3x155
3x5 (185#)

Incline DB Bench 3x5 (40#)

Spit Jerk 3x5 (135#)

Run 5 miles

Comments: Shoulder still hurting, went lighter on all lifts.
Weight: 168.8
Diet: Fair

16 FEB 2011

Run 30 min.  New route with a number of hills.  Covered 3.47 miles, 8:37 min/mile pace.

5 Rounds:
KB Swing (45#)   1:00 min.
Squats                  1:00 min.
Push Ups              1:00 min.
Sit Ups                  1:00 min.
Rest                      1:00 min.

15 FEB 2011

Warmup:
Catalyst Athletics Warmup

Training:

Power Clean 5x3 (155, 165, 175, 175, 175) add 5#

Front Squat (135#) + weighted situps (45# plate) 3x10

Push Ups 10x10
ab complex 30/30/30

Weight: 170.1
Sleep: 5 hrs, 2 hrs on/off

14 FEB 2011

Warmup:
BB Complex x2

Training:

5x3 Squat, 205#  Add 5# next

5x3 OH Press, 105#

Comments: Right shoulder still hurting like hell, also right hip area.  Didn't do much, shoulder especially hurt.  Hopefully just slept wrong and didn't get warmed up good.  Going to take it easy for a couple of days on those lifts and start some mobility work in those areas.

12 FEB 2011

3+ mile run (slow)

Overall:  Didn't eat much today and felt bad all day.  Kind of run down and tired.  Tommorow is an off day, so that's good.

11 FEB 2011

Warmup:
BB Complex x2, 65#

Training:
Deadlift 3x5 (225, 275, 275, 275, 275)
Pull ups 3x15

5 mile run (slow)

Diet: Pancakes!
Sleep: 5 hrs straight, 3 hrs off/on
Weight: 170.1

Pretty decent on the dl's, but felt tired overall.  Not a hard session.

10 FEB 2011

Warmup:
Random bench, push up, run 800m

Training:

Bench Press 5x3 (205#) Add 5#
Front Squat 5x3 (185#)  Add 5#
Weighted Pull Ups 3x5 (25, 25, 35#)

1 min. jump rope x 3

OH Squat practice

Comments: should have done more on the front squats, shoulder still bothering me, needed to do ab/core, but ran out of time
Diet: 2 eggs, 2 bacon, chicken salad sandwich w/ chips
Weight: 170.2
Sleep: 5.5 hrs straight, 1 hr nap

09 FEB 2011

Warmup:
Power Clean x5 (135#)... shitty warmup

Training:

Power Clean 3x5  155,155,155,155,175
(attempted 185 on first set and failed after 3 attempts, did 175 easy on 5th set, shouldn't have tried 185 at the beginning)

Dips 3x max (24 on first set and right shoulder really hurt, did two more sets of 15)

Metcon:
4 Rounds of
400m run
50 situps
OH Press @ 50% bw (85#)
(good metcon, could have gone a little faster, but went through it quick, forgot to time, ran @ 6:20/mile pace)

Diet: Okay
Sleep: 4 hrs straight, 2.5 on/off
Weight: 170

08 FEB 2011

Not much time today.  Couldn't make it to the gym, will make up tommorow.

Training:
 8 Rounds of
400 m run followed by 20 kb swings (45#)

Weight: 170.1
Diet: 2 eggs, 1 sausage, 3 pancakes
        2 pizza
Sleep: 5 hrs straight, 3 hrs on/off

07 FEB 2011

Warmup:
Barbell Complex x3 @ 65#'s

1) Back Squat 5x3 (205, 205, 205)
   Instep Stretch

2) Clean & Jerk 5x3 (155, 155, 155)

3) Pull Ups 3x failure, rest 1 min between sets (20, 17, 16)
    -had plenty left in the first set, don't know why I stopped at 20, will shoot for upper 20's next time

4)AMRAP 5 min. of
    5x Curtis P's 35# db's
    5x KTE

Weight: 169.8
Diet: 2 eggs, 3 turkey bacon, protein shake
        ham, turkey sandwich for lunch w/ fries and tea
Sleep: 6-7 hours
Notes: Probably could have done more on the clean & jerks.  Back squats still suck, need to pay closer
           attention to form.
       

06 FEB 2011

PM

5 mile run, easy pace

Ankle strength work


Weight: 169.8
Diet: shitty
Sleep: 7 hours
Overall: Run was slow, but felt good.  Helped loosen up some soreness in legs and back.

05 FEB 2011

05 FEB 2011 Training

PM

(from militaryathlete.com)
Warmup: 4 Rounds
Barbell Complex 65, 65, 75, 85
Instep Stretch

1) 8 Rounds of
3x Power Clean and Push Press (rounds 1-4 135#, rounds 5 & 6 145#, rounds 7 & 8 155#)
3x Ride it Down

2) 6 Rounds of
5x Back Squat (rounds 1 & 2 185#, rounds 3-5 205#)
4x Jump Squats

3) 6 Rounds of
8x DB Floor Press (45# DB's)
6x Renegade Rows each side

Weight: 169.8
Diet: 2 fried eggs, 3 turkey bacon
Sleep: 6+ hours