danki's Cluster F$#* Log

[danki]

2/23

1)box jumps
20"x3
24"x3
30"x3
40"x3
--- add 30 lbs, same up to 30"

2)squat (315)x3
3)paused squat
335x1
355x1
375x1

4) circuit
Db snatch (105) 1,2,1,2,1,2
Plyo pushup 2,4,2,4,2,4
Sprint (90'/180')

5a)1-leg deadlift
50x10
60x10
70x10

5b)
Pulldown (130) x10
Pullup x 8
1-arm cable row (70) x15

6)deficit rfess (bw) 20,15,15

[danki]

2/27

1a)Goblet RFESS with pause on first
30x5
50x5
65x5
Regular (40/50) 3x10

1b)DB press (75)3x5, (65)3x10

2a)trap bar deadlift
185x10
275x10
325x10
275x10,5,5
2b)db shoulder carry (105)

3+) swings and carries

[danki]

2/27

1a)hang db snatch (75) 6x4
1b)pushup (+35) 6x8
1c)Sprint 100-150'

2)1-leg deadlift
(75) 2-3-5
(90) 2-3-5

3)RFeSS (bw) 3x12-15
3b)bb curl 50) 3x8
3c)sled sprint 3x60 sec

4a)death March
4b)backwards sled drag 3x45 sec

[danki]

3/1

1)box jumps
2)squat (315) x,5
365x1
3a)db press (75)x5x5
3b)trap bar deadlift (315) 4x8,12
4a)2-leg ext to 130 x 12
Sing leg ext (40) 3x12

[danki]

3/4
1)front Rfess (115) 5,5,3
2a)pullups 3x2-3-5
2b)pushups (+45) 3x5-5-5
3a)1-arm pulldown 3x10
3b)db press (50) 8,8
4a)b hip thrust (225) 3x12
4b)sled sprints (Max setting) 6x20 sec
4c)rfess (bw) 3x12

[danki]

3/5
1a)db snatch alternating (85) 6x6
1b)sprint (100-200 ft) 6 sets

2)1-leg ext - up to (40) x 3x10

3)trap bar deadlift (225) 15,15,5x10
3b)50 lb med ball carries

[danki]

3/7
1a)deficit rfess (50) 7x8
1b)db press press (80) 7x4
1c)farmers (80/100) 7x150'

2a)backwards sled drag 5x30 sec
2b)forward sled drag 5x30 sec
2c)15 ball slams / 6 chest passes (20 lbs)

[danki]

3/10

1a)db floor press (100s) 3x5
1b)dead stop squats (185) 5x1

2a)db hang snatch (80) 5x3
2b)sprint 5x20 sec

3a)bike sprint 5x40 sec
3b)KB press (50) 5x5

[danki]

3/12

1a)rfess (85s) 3x5
1b)db press (85) 3x2-3
2a)deficit rfess (85) 2x10
2b)db push press (85) 2x5
3a)deadlift (315) 8,5,5
3b)sled push 3x30 sec
3c)med ball bear hug carry
4a)farmers (110s) 4x150'
4b)bear crawl 4 x 90'

[danki]

3/14
1)db press (65) 10x5
2)rfess
65 - 4x10
Goblet 30 2x12
Bw 1x20
3)swings and slams
4)db snatch (75) 4x3
4b)sure flip 4x6
4c)ropes 4x20-30 secs

[danki]

3/17

1)tb deadlift (405) 5 singles (30 sec rest)
2)tb deadlift (315) 12,9,7
3a)1-arm floor press (95) 8,6,6
3b)farmers (95s) 150', 150', 150'
4a)stepups 3x10
4b)curls (25s) 3x10
5a)bear crawl 2x50'
5b)sled 2x45 sec

[danki]

3/20

1)DB Snatch (100) 10x1 on the minute
2)deficit RFESS (45s) 12,9,9
3)db deadstop row (100) 12/9/9
4)db press (75) 8,6
5a)glute bridge (185) 3x10-15
5b)backwards sled drag 3x40 sec
5c)KB rack walks

[danki]

3/21
1)tb farmers up to (365) 4x100'
2)tb deadlift up to (365) x10
3)1-db floor press up to (100) x8
4)seated db sh press (65) 6,4
5)1-leg deadlift (50/40) 3x10
6)face pull / sh raise
7a)db curl (30s) 5x6
7b)cg pushups 5x10

[danki]

3/24
1)db snatch (100) 1-2-3-4-5
2)seated pin press from chin (145) 3x5
3)pullups 2-3-5-10
4)db deadstop row (100) 10,8
5)leg press up to (260) x10
6)1-leg press (80) 1x10
7)bw rfess (75 reps per side afap). (8:30) 20,15,15,15,10

[danki]

3/26

1a)trap bar deadlift (405) 2-3-5
1b)db floor press (105) 3x5

2)rfess (50)3x15
3a)KB 1 arm swing (50) 5x8/8
3b)sled backward / forward 5x60 sec
3c)farmers (50/40) 5x200'

[danki]

3/28

1)db snatch + push press (105) 10x1
2a)goblet rfess first rep paused (70) 3x6
2b)DB press (70) 3x6
2c) pullups 3x6
3)circuit 25:00
- tire flip x 8
- walking lunges x 12-15
- bike x 40 sec (level 15-18)

[danki]

3/31
1a)trap bar deadlift quad focused (315) 4x6
1b)farmers (315) 4x100'
2)seated rack pin press
145x3
165x3
135x8,6
3a)db curls
30x6
40x2x6
3b)tricep ext
40sx8
50s 2x8
4)rfess(bw) 30,20,20,10,10

[danki]

4/2
1)rfess (60s) 5,5,5,5,10
2a)db push press (105) 3x3
2b)DB row (130) 3x3
3)circuit 25 mins
Farmers (50/75)
DB squat (75) x 8-12
Pushup x 8-12
Bike sprint (17-20) x 30-45 sec

[danki]

4/4
1a) deadlift
Up to 455x1
405 x 3x1
315 x 3x3

1b)db one arm floor press (110) 3x3

2)1-arm landmine press
Up to +75x8
2b)1-leg tire flip 3x5

3a)db snatch (85) 3x3 2x5
3b)sled machine 5x30 sec

[danki]

4/12 still recovering from the flu

1)trap bar deadlift
(315) 12-5-3
(275) 10-5-5

2a)bike (15-17) 3x90 sec
2b)db curl (30) ex8

[danki]

4/17
1)db snatch - up to 115x1, 100 x 2 x 3
2a)rfess (60s) 3x8
2b)tb dead high handles (275) 3x12
3)circuits 2x10 mins

[danki]

4/19
1)tb deadlift quad focused
(365) 2x1-2-3-4-5

2a)pullups 8,6
2b)1-db floor press (100) 6,6

3)circuit 18-20 minutes
- bike (17-20) x40 sec
- DB press (50) x 7
- Rfess x 10
4) KB rack carries (50/40) x 10 mins.

[danki]

4/22
1)db snatch (100) 2x2-3-5
2)DB press (75) 2x5
3)db dead stop row (100) 2x10
4)curcuit (20 min)
- tire flip x 5
- farmers (100s) x 120'
- rack walk (50/40) x 120'
5) pushups/lunges x 10 mins

[danki]

4/24
1)deadlift on the minute
405 - 5x2
315 - 5x3

2)rfess (60s) 12,6

3) circuit 20 mins
-db snatch 90x2
-db rack walk
-med ball slam (20) x10

4)matrix sled ramping (3,4,5,6) x 1 min

[danki]

4/26

Not a good workout. Only thing productive was

1a)db sh press (75) 4x5
1b)DB row (110) 4x5

[danki]

4/28

1)single leg hip thrust
BW x5
10x5
25x5

2a)farmers (120s) 8x90ft
2b)single arm press (85) 8x1

3a)single leg press (60) 2x15
3b)cable row

4)sled machine Max level 3x20sec

5a)sled forward 4x60sec
5b)sled backward 4x60sec
5c)db curls (25-30) 4x10

[danki]

4/30

1a)db sh press (80)
2-3
3-3
3-3
3-3
1b)deadlift single/glute bridge x 5
365
415
465
415 x 1-1-1

2a)sled machine Max level 7-8x 20 sec
2b)carries or slams

[danki]

5/2
1)Farmers (130s) 8x90ft.
First 4 without straps

2)DB bench (100s) 6,5,5
3)BW GHR 3x8
4)DB deadstop row (110) 1,2,3,4,5,6,7
5)circuit (20:00)
Bike (22-24) x 30 sec
Triceps
Lunges
Carries

[danki]

5/6
1a)squat stance deadlift up to 445x1
Deficit deadlift up to 445x1
Deficit deadlift (315) 3x5

1b)db sh press (85)1,2,3,2,3,2,3,2,3

2)DB bench (85s) 12,9

3a)farmers (70/90) 4x150'
3b)cable row 3x6-8

4)circuit x 10 mins
-bike level 20 x 30 sex
-rack carries

[danki]

5/8
1a)db bench
100sx5
110sx2x5

1b)1 leg hip thrust up to 80x5

2a)db snatch singles to 110
2b)db high pull singles to 130