November 8, 2014

WARMUP: Goblet Squat, Jump Rope, Hip Thrust

DEADLIFT
225 x 5
320lb x 8 reps

VERTICAL JUMP
22, 22.5, 22.75

POWER CLEAN
135 x 1
155 x 1
185 x 1
205 x 1

SQUAT
135 x 5
185 x 3
230 x 2
240 x 1

OVERHEAD PRESS
135 x 1
145 x 1
160 x 1
171 x 1 (previous best 170lbs – 2007)

RING PUSH-UPS
10r x 3sets

PULL-UPS
5r – body weight.
+ 25lbs x 5
+ 50lbs x 2
+ 80lbs x 1
+ 50lbs x 4
8 reps chin-ups

KETTLE-BELL SNATCH 80lb
1set x 10
5 right 5 left

TIRE SLED – Walking Lunge
+25lbs – 20 meters x 2reps
Tire only – side lunge – 20 meters x 2reps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s