Wed
Depth jump up to about 42-43 inches
13 inch box squat 385/3, 415/1
3 circuits
405/5 deadlift
80′s/5 KB cleans
5 ring pullups

Rep Oly squat 225/35

Friday
Glenn’s JM press 325/3
Beekers with 10 reps extra on boards 250# no stopping
10 of 7-10 on incline bench with 135-175#
10 supersets of
80#/10 RKC KB swing
10 reps of either ring dips or pushups

Alt. front squat (195/8, 245/8) with prowler (2plate, 4 plates)

Wed
Reverse band Deadlift with fat bar-up to 540/5, and 540+130# chain/1
Single dumbbell clean 100/5 per arm

Medley of
Farmers 260′s
KB snatch 80/10 per arm
Pullup 25

Fri
Band benchpress-195+monster mini/5, 265+band/1
Bench press with KB’s hanging on bands-53′s+35′s/3
4 board bench
Chain pushups
400meter row-1:22

Chain front squat 185+130# chain/3

Tire flip and jump on and in and out-15 times

Wed
Kneeling box jump
to db single snatch up to 100/3 per arm

Extra wide sumo deadlift 405/5

RDL up to 385/5 with hanging leg raises

KB cleans 53′s/30

Friday
Fat bar bench with chain: 210+130# chain (got 230 but raised butt)

Tricep death with fat bar and chain: 110+130# chain, chest to 4 board, no stops

HSPU, once on rings (2) and 2 on wall, best 6 reps nose to floor
with rope climbs (up to 5 ascents, no feet)

DB cleans: run rack 95′s/3, 85′s/6, 70′s/12

Supersetted overhead tricep db ext and bb curls

Box jump from box squat
Clean from shrug to clean and jerk to 215

Clean 235

Front squat 5 set of 5 with 275#

Oly squat 325/5, 225/21

Wed
Handstand walk and box jumps

2 position snatch on the min for 12 min with 145#

Deadlift 455/4, 455/x, 425/3, 425/2, 425/1
rope climb 1, 2, 3, 4

95# snatch to snatch grip behind neck jerk-15 reps then 15 KB swing to overhead with 80#

Friday
3 min pushup test-108 reps

Slight decline bench: 10 reps, each 50 each set to 245/6-pinky on ring grips

3 Board bench-close grip 275/5

Db incline press
KB prone row

Tate presses
Incline curls

Farmers with shrugs-80# KB’s (walk to one end of room 10 shrugs to other 9 shrugs, etc)

Wed
whip power snatch-155
3 board bench press-275+130# chain/3
Incline db press-100′s/10
Ring handstand pushups-3 to feet elevated ring pushups to ring pushups to pushups
farmers walk-110#/hand for 1/4 mile (alternate with other guy)

Fri
Push jerk-255 (pressed out)
reverse green band squat-465/5 to dynamax ball

alternate
weighted muscle up (up to 18# added)
Figure 8 KB snatch 53/10

single db clean and one arm press, alternate arm 100/14 total reps
to tire flip then jump on tire, then into tire and on again-10 total reps

Slosh pipe lunge

This week
Foot hurting so no jumps, handstand/parallette practice, first move
Mon
snatch from shrug position-165

Overhead squat 205/3
front squat 300/3
back squat oly 365/3

3 rounds of
38″ box jump-5
135# snatch balance-5
snatch 135/5

Wed
Clean 3 position: shrug, hand, full 205
Deadlift 485
10 rounds
Power clean 185
100# kb swings to chest level-10 reps

Friday
3 board fat bar bench-290+monster mini/2
sets to 50 reps with 225# (first set got 20 reps)
3 rounds of
bb thruster (95/5, 145/5, 195/4)
10 ring dips
1 rope climb, no feet

squat to 13″ box (rep as fast as can)
225# 1, 2, …, 10 then 30 reps

Wed
Snatch pull to snatch up to 165
Fat bar chain bench 230+about 120# chain off floor at top
225# bench, close grip 4, pinky on ring grip 8, comp. grip 10 reps
alternated with sternum to bar chins
HSPU on paralletes to chain pushups
Farmers 280#/hand for about 50 feet
Stone carry

Friday
Split jerk 235/2
Deadlift off 6″ block-335+130 lb chain
Tire flip alternated with 150# fat bar clean and press until 25 reps each done
100# KB swing 50 reps

Mon
Clean from shrug 195#
Front squat 8 sets of 8 reps: 225# used
Truck pull with rope and push back

Wed
Rev. green band bench with minis attached to 365, got 385 but butt up
225# bench-19 reps
Military press 175
Military to push press 145/15 total reps
Incline fly 65/5 to incline press 65/5 to ring pullups 10
3 sets of bb shrug and db curls

Fri
Snatch to OHS up to 170#
Sumo deadlift 475/5
RDL to weighted chest to bar pullups
KB dual snatch 53′s/15,10,5
BB clean 135/30 reps

Practice clean from shrug position with 185#

Front squat with KB’s suspended with bands: 185#+53′s hanging/3 reps

Superset
Zercher carry with 220# for 180 feet
Prowler 160 feet with 6 plates

Wed
Alternate
Depth jump to 38″ box
Hang snatch up to 170#

Monster band bench press 245+bands, got 265 but raised hips

Altenate, 4 times
Incline bench press-10 reps
Log prone row-10 reps

Log clean for 10 reps to farmers walk

ended with some biceps db curls and situps

Friday
Alt. box jump from sitting and
Behind neck split jerk – up to 245, got 265 but pressed out

Deadlift, missed 495

10 muscle ups to 370# DL/6 reps to prowler push

Lunge parking lot with 135#

10 reps each with 135#-jump squat, front squat, squat

Box squat 13″-doubles to 405#

Prowler
about 80 feet pushes with 8 plates, 2 with 6 plates and 2 with 4 plates

Wednesday
warmed up with handstand practice, muscle snatches to 165/2 and various depth jumps-I watched a short interview with Michael Yessis that Even-Esh had sent. Inspiring

Bench 315/3-raised butt up a bit on 3rd
4 board 365/5, 405/2-bar was whipping a lot
Incline db-100′s/6
Shoulder the 145# stone, 10 times
3 Circuits of
ring pullups-5 (1st circuit was muscle ups)
ring dips-10
db curls 45′s/10

Not training rest of week. There is a strongman comp. that is a cancer fundraiser on Sat so I’ll head to that and use it as a training session.

Wed
Clean to 245
Chain front squat 195+130#chain
Oly. back squat 315/11
Truck pull -harness and rope

Fri
Push jerk got 245, 250 pressed out
alternated with partial deadlift off 6″ block with shoes on: 505/3

Db row 150/5
alternated with kb swing 100/15, three times

Tire flip 3 times
alternated with axle clean and press 175#
(tire for 100 feet, last set axle-9 reps of presses)

Wed
Bechpress 2 board with chain 265+120 chain off ground
Tricep death 205 used
Db snatch 100/3 each arm
Log clean and press 180/10
Farmers 160′s
Curls

Fri
Overhead squat 210/3
Front squat 285/3
Oly squat 325/5

Bb complex to 155
Snatch 2 reps
Snatch balance 3
Power clean 3
Clean and jerk 3

Truck pull, harness only