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    Week 3 Day 3 - 7/21/16 Pressing

    2.25" Axle Strict Overhead Press
    45 x 15
    70 x 10
    120 x 5
    120 x 5
    70 + 58lbs chains x 2
    70 + 108lbs chains x 2
    70 + 130lbs chains x 3
    70 + 143lbs chains x 2 x 5
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    Week 3 Day 2 - 7/20/16 Pulls

    BB Power Cleans
    45 x 10 deads, x 5 cleans
    95 x 8 pulls, x 5 cleans
    135 x 5 deads, x 3 cleans
    155 x 3 cleans
    185 x 5 pulls, x 2 cleans
    185 x 2
    185 x 2
    185 x 2
    185 x 2
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    Week 3 day 1 - 7/18/16 Pressing

    Circus DB Clean and Press
    25 x 10R, x 10L- strict
    40 x 10R, x 10L- strict
    90 x 3R, x 3L
    90 x 3R, x 3L
    120 x 3R, x 3L
    120 x 3R, x 3L

    *Worked on technique
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    Week 2 Day 2 - 7/15/16 Squats

    BB Squats
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    320 + 50lbs chains x 2
    320 + 85lbs chains x 1
    320 + 100lbs x 2
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    Week 2 Day 2 - 7/13/16 Pressing

    Incline DB Bench Press
    20's x 15
    40's x 10
    60's x 8
    80's x 6
    100's x 4
    100's x 4
    90's x 5
    90's x 3
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    Week 2 Day 1 - 7/11/16 Deads

    Stiff Leg Deads from 4" Blocks
    45 x 10
    135 x 8
    225 x 7
    275 x 5
    315 x 3
    365 x 2
    395 x 5

    GHRs ssw/ Seated Close Grip Cable Rows
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    Week 1 Day 2 - 7/8/16 Pressing

    2.25" Axle Overhead Strict Press
    45 x 20
    70 x 10
    100 x 6
    120 x 5
    130 x 5
    140 x 5
    150 x 5

    Dips ssw/ Ab Wheel
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    Week 1 Day 1 - 7/5/16 Squats

    BB Squats
    45 x 10
    135 x 10
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    335 x 5

    *These felt really good
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    Deload Week - 7/1/16 Workout 2

    Flat Paused DB Bench ssw/ One Arm DB Rows
    25's x 20
    35's x 15, 40 x 10R, x 10L
    50's x 12, 60 x 10R, x 10L
    65's x 10, 80 x 10R, x 10L

    Standing Strict DB Overhead Press ssw/ Wide Grip...
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    Deload Week- 6/28/16 Workout 1

    Stiff Leg Deads from 4" Blocks
    45 x 10
    135 x 10
    185 x 8
    225 x 8
    275 x 8

    Hanging Leg Raises
    bw x 10 x 3
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    Week 4 Day 3 - 6/24/16 Pressing

    Core and legs sore today........

    Circus DB Clean and Press
    25 x 10R, x 10L- strict
    40 x 8R, x 8L- strict
    60 x 5R, x 5L- strict
    90 x 3R, x 3L
    145 x 2R, x 2L
    165 x 1R, x 1L
    165 x 1R, x 1L
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    Week 4 Day 2 - Squats 6/22/16

    530am workout

    BB Squats
    45 x 10
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    315 x 3
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    Week 4 Day 1 - Pressing 6/20/16

    Yoke Press
    45 x 20- strict
    95 x 8- strict
    95 x 5
    135 x 5
    155 x 5
    170 x 2
    200 x 2
    210 x 2
    220 x 1
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    Week 3 Day 3 - 6/17/16 Farmers

    Farmers Walks
    45 x 10 picks
    45 x 50ft, turn, x 50ft'
    95 x 8 picks
    125 x 5 picks
    125 x 50ft
    175 x 3 picks, x 50ft
    225 x 50ft
    255 x 50ft
    275 x 50ft
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    Week 3 Day 2 - 6/15/16 Pressing

    2.25" Axle Speed Press from Rack
    45 x 15
    70 x 8
    100 x 8
    120 x 5
    80 + 50lbs chains x 2 x 3
    80 + 100lbs chains x 2
    80 + 122lbs chains x 2 x 6- 60 secs rest

    Dips
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    Week 3 Day 1 - 6/13/16 Squats

    BB Squats
    45 x 10
    135 x 8
    185 x 5
    225 x 7
    275 x 7
    315 x 10

    Prowler Drags
    165 x 60ft
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    Week 2 day 3 - 6/10/16 Pressing

    BB Strict Press
    45 x 15
    95 x 10

    Fingal Fingers
    204 x 8 picks
    241 x 5 flips
    309 x 5 flips
    357 x 6- I think my all time heavy is 406 for 6 reps. Looking for at least that next time in a few...
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    Week 2 Day 2 - 6/8/16 Deads

    BB Speed Deads from Floor
    45 x 15
    135 x 8
    225 x 7
    275 x 6
    315 x 3
    315 + 50lbs chains x 2
    315 + 100lbs chains x 2 x 5- 90 secs rest

    Tire Flips
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    Week Day 1 - 6/6/16 Pressing

    2.25" Axle jerks
    45 x 15- strict
    70 x 10- strict
    100 x 5
    130 x 5
    150 x 3

    Yoke Jerks
    170 x 2
    190 x 2
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    Week 1 Day 4 - 6/3/16 Squats

    BB Squats
    45 x 10
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 5
    335 x 5

    Reverse Hypers
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