jf rugby log

**jamalfudge** · 02-22-2019, 04:29 AM

Pull ups
20

Hip thrust
225x10
345x10x3

Dips
3x10

**jamalfudge** · 02-25-2019, 04:28 AM

Squat
110x10
135x10
225x5
275x3
315x5x3

OHP
110x5
135x5
165x1
185x1x5

Pull ups
15

**jamalfudge** · 02-26-2019, 04:32 AM

Yesterday:
Deadlift
135x10
225x5
315x5
365x3
405x1
425x1
445x1

Today:
Pull ups
25

Hip thrust
225x10
345x10x4

Dips
1x8
2x5 weighted

**jamalfudge** · 02-27-2019, 04:28 AM

Double kb snatch w/55s
3x5

Good morning
135x8
185x8
205x8x4

BB row
185x8x3

Inverted row
3x10

**jamalfudge** · 02-28-2019, 04:38 AM

Front squat
110x10
135x5
185x5
225x3
245x3
265x3
285x1x2

OHP
110x8
135x5
170x3x3
155x5
110x8

Pull ups
15

Pullovers w/45 kb
4x10

**jamalfudge** · 03-01-2019, 04:47 AM

Pull ups
25

Hip thrust
225x10
345x10x3

Dips
3x10

**jamalfudge** · 03-04-2019, 04:43 AM

Squat
110x10
135x5
225x5
275x2
325x1x2
345x1
365x1

OHP
110x5
135x5
165x2
190x1x3
135x8

Pull ups
15

**jamalfudge** · 03-05-2019, 04:51 AM

Pull ups
20

Hip thrust
225x12
355x10x3

Dips
1x10
5x3 weighted

Renegade row w/45s
1x5
1x8
each side

**jamalfudge** · 03-06-2019, 04:42 AM

Single leg deadlift w/2 45 kbs
2x12 each side

Good morning
135x12
185x12
205x8x4

Inverted row
3x12

10 minute kb video

**jamalfudge** · 03-07-2019, 04:39 AM

Front squat
110x10
135x5
185x5
225x5
255x3x2
255x5

OHP
110x5
135x5
175x3x3

Pull ups
15

Ab wheel
3x10

**jamalfudge** · 03-08-2019, 04:50 AM

Pull ups
25

Hip thrust
225x12
355x12x3

Dips
3x10

10 minute kb video

**jamalfudge** · 03-11-2019, 05:06 AM

Squat
110x10
135x10
225x5
285x3
325x5

OHP
110x5
135x5
165x2
195x1x3

Pull ups
15

**jamalfudge** · 03-12-2019, 04:55 AM

Short hill run
15 minutes total

Pull up
25

Hip thrust
225x12
355x12x3

Dips
1x8
5x3 weighted

Calf raises
A bunch

**jamalfudge** · 03-13-2019, 04:49 AM

Paused deadlift
135x10
225x5
275x5
315x5x5

Inverted row
3x12

**jamalfudge** · 03-14-2019, 04:47 AM

Front squat
110x10
135x5
185x5
225x5
265x3x3

OHP
110x5
135x5
165x2
180x2x4

Pull ups
15

Good morning
135x10
185x5
225x5x3

Ab wheel
3x10

**jamalfudge** · 03-15-2019, 04:57 AM

Hill run
About 25 minutes, did a couple medium length hills plus 3 sprints at the end.

Pull ups
20

Hip thrust
225x10
365x8x2
365x12

Dips
1x10
1x5 weighted

**jamalfudge** · 03-18-2019, 04:29 AM

Squat
110x10
135x5
225x5
275x3
325x3x3

OHP
110x5
135x5
165x2
185x2x3

Pull ups
15

**jamalfudge** · 03-19-2019, 04:42 AM

Yesterday:

Deadlift
135x10
225x5
315x5
365x3
425x3x3
365x10

Today:

Hill runs
20 minutes

Pull ups
25

Hip thrust
225x10
315x10
365x10x3

Dips
1x10
3x5 weighted

**jamalfudge** · 03-20-2019, 04:34 AM

Double kb snatch w/55s
5x3

Good morning
135x10
185x10
225x5x5

BB row
185x8
185x12

Inverted row
3x10

Pullovers
45x12x3

**jamalfudge** · 03-21-2019, 04:43 AM

Front squat
110x10
135x5
225x5
275x3x3

OHP
110x5
135x5
165x2
185x1
205x0
170x5

Pull ups
20

Bent over rows
155x8x3

Ab wheel
3x10

**jamalfudge** · 03-22-2019, 06:01 AM

Hill run
20 minutes

Pull ups
25

Hip thrust
225x10
315x10
365x10x3

Dips
3x10

**jamalfudge** · 03-25-2019, 05:00 AM

Squat
110x10
135x5
225x5
275x3
335x3x3

OHP
110x8
135x5
165x3
180x3
180x2x3

Pull ups
20

**jamalfudge** · 03-26-2019, 04:40 AM

20 minute hill run

Pull ups
25

Hip thrust
225x10
315x10
365x10x3

Dips
1x10
1x5 weighted

**jamalfudge** · 03-27-2019, 04:31 AM

Double kb snatch w/55s
3x5

Good mornings
135x10
185x10
225x8x4

Inverted row
3x10

**jamalfudge** · 03-28-2019, 05:00 AM

Front squat
110x10
135x10
225x5
255x1
285x1x10

OHP
110x5
135x5
185x1x10

Pull ups
20

**jamalfudge** · 03-29-2019, 04:46 AM

25 minute hill run

Pull ups
20

Hip thrust
225x12
315x12
365x10x2
315x15

Dips
3x10

**jamalfudge** · 04-01-2019, 04:26 AM

Squat
110x10
135x5
225x5
275x3
315x1
345x3x3

OHP
110x5
135x5
165x3
190x1x5

Pull ups
15

**jamalfudge** · 04-02-2019, 04:48 AM

Yesterday afternoon:

Deadlift
135x10
225x5
315x5
365x3
405x1
455x1x3 ties my old PR, nice to get 3 singles

Today:

20 minute hill run

Pull ups
25

Hip thrust
225x10
315x10
365x12x3

Calf raises
a bunch

Dips
1x10
2x5 weighted
2x4 weighted

**jamalfudge** · 04-03-2019, 04:33 AM

Double kb cleans w/55s
3x5

Good mornings
135x10
185x5
235x5x5

Inverted row
3x12

Ab wheel
3x10

**jamalfudge** · 04-04-2019, 04:35 AM

Front squat
110x10
135x10
225x5
245x1
255x1
265x1
275x1
285x1
305x1x3

OHP
110x6
135x5
165x2
195x1x3
105x5x3 BTN

Pull ups
20

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