Archive for January, 2014

Tuesday, January 28, 2014 @ EIRC

Power Clean 2 x 2 @ 90kg, 2 x 2 @ 100kg, 4 x 2 @ 110kg

TB DL (high handles) 6 @ 445, 5 @ 511, 4 @ 555, 6 @ 511 (belt), 5 @ 555 (belt), 4 @ 599 (belt)

TB DL (low handles) 3 x 8 @ 333

a1) Reverse Lunge 3 x 10
a2) Stir the Pot 3 x (12+12)

Sunday, January 26, 2014 @ EIRC

A1) Incline Press 3 x 5 @ 65/75/85% using 330 as working max.
2 x 5 @ 132, 5 @ 220, 5 @ 242, 5 @ 280
A2) Seated Row 5 x 12

B1) Incline Press 5 x 5 @ 231
B2) BPA 4 x 15

C1) DB Bench Press 4 x 15 @ 75lbs
C2) Lat Pulldown 4 x 15

Keiser Pushdowns 15/12/10/10
Keiser Curls 15/12/10/10

Friday, January 24, 2014 @ EIRC

Power Clean from Hip 2 x 3 @ 60kg, 3 x 3 @ 80kg, 3 x 3 @ 90kg

Farmer’s Walk – 50 foot Course

50 feet @ 210lbs
2 x 50 feet @ 276bs
2 x 50 feet @ 298lbs (belt)

Yoke Walk – 75 foot Course

75 feet @ 400lbs
4 x 75 feet @ 600lbs

Keg Carry – 100 foot Course

2 x 200 feet @ 175lbs

Thursday, January 23, 2014 @ EIRC

3 Position Power Clean 3 x 3 @ 60kg, 4 x 3 @ 80kg

a1) Log Press 5 @ 168, 5 x 5 @ 212
Strict Log Press 2 x 8 @ 146
a2) Chin-ups 5 x 6

Front Squat 2 x 5 @ 132, 3 @ 220, 6 @ 264, 5 @ 286, 4 @ 308, 5 @ 286, 6 @ 264

Push-ups 3 x 20
Ab Wheel 3 x 10

Tuesday, January 21, 2014 @ EIRC

Power Clean 3 @ 80kg, 2 x 3 @ 90kg, 3 x 3 @ 100kg

Squat 6 @ 352, 5 @ 396, 4 @ 440, 6 @ 396 (belt), 5 @ 440 (belt), 4 @ 484 (belt) – all felt decent. just not used to this training load after some down time.

High Bar Squat 3 x 8 @ 242

a1) Back Extension 3 x 10
a2) Decline Leg Raise 3 x 10

Monday, January 20, 2014 @ EIRC
a1) Incline Press 3 @ 70/80/90% using 330 as working max.
2 x 5 @ 132, 3 @ 231, 3 @ 264, 3 @ 297
a2) BPA 4 x 15
b1) Incline Press 4 x 6 @ 220
b2) Cable Row 5 x 10
c1) DB Bench Press 4 x 12 @ 85lbs
c2) Lat Pulldown 4 x 12
d1) Band Pushdowns 3 x 15
d2) DB Curls 3 x 15