Wednesday, July 9, 2014

monday/tuesday 7/7 7/8

Squat
235 2x5
1x8
kicked my ass

day 1 smolov jr press
105x6x6

100 Push ups

3x15 Plate overhead extensions

4x25 seated dips

50 sit ups

Tuesday

worked up to 365lb deadlift

45 pull ups, 5 negatives

21's with 30lb dumbbells

3x12 kb row with 53lbs

50 225lb tire flips for time
5:25

Tuesday, July 1, 2014

Monday 6/30

Took a week off of squats to let some minor discomfort subside. Today was the first day back

230x5x2
230x10
Still getting at least 10 with the +5 sets

Press
95x10
115x10
135x4
135x4

Ring Dips
2x15
1x19
almost died on the 20th

45 push ups

4x100 yard sprints

Wednesday, June 25, 2014

Tuesday 6/24/14

Romanian Deadlift
225lbs 4x5
225lbs 1x10

25 Negative Pull Ups

3x10 KB Rows

21's
3 sets with 30lb db's

100 DB curls
20lbs
45 reps, 80reps, 100reps

Friday, June 20, 2014

Thursday 6/19/14

Back Squat
227.5x5
227.5x10

Goblet Squat
35lbx20x2

Push Press max attempt
135x5
155x5
185x1
195x1
205 f,f

Ring Push ups
100 reps

1mile ruck with 40lb vest

Tuesday, June 17, 2014

Tuesday 6/17/14

Skipped deads because I'm pretty beat today. 

25 negative pull ups

Barbell rows
95x12x3
Very controlled movement 

21's with dumbbells
25lbsx3
Burned

1mile ruck with 40lb vest

Monday, June 16, 2014

Monday 6/17/14

Back squat
Barx10x2
135x10
185x5
205x4
225x5x2
225x11

Hell yea. Beat the crap out of me but I'm happy I can get 11 reps at a weight that I couldn't do a few years ago. 

Press
Not posting warm ups 
125x5x2
125x6 + 1 push press 

Klokov press
95x5
95x6

Ring dip
3x15

Wod
1 lap
12 walking lunges
60 yard sprint 
Took 6 rounds to get around

Friday, June 13, 2014

Thursday 6/12/14

Squat
45x10x2
135x10
185x5
205x4
222.5x5x2
222.5x11

Again 11 reps. If I can get this with 225 I will be extremely happy.

Squat
155x10x5

Push Press
95x8
135x5
155x5x3

Push up
100 reps

Klokov press
85x5x3

Klokov Push Press
115x8