Wednesday 10/30/13

Bench Press

135X10, 135X10, 155X8, 155X6, 155X6, 155X6

197

Tuesday 10/29/13

Run ~ 400m

Push Press
45X10, 45X10, 95X10, 95X5, 115X5, 125X5, 125X5

195

Monday 10/28/13

Run 5 minutes

Back Squat X 10
135, 155, 185, 205(PR), 225X6(PR)

BBall for about 10 minutes

196

Friday 10/25/13

Back Squat 10X3
135, 135, 155, 175, 185, 205, 225, 235, 235, 235

Back extensions 3X5

GH raises 3X10

195

Tuesday 10/22/13

run 400m

Bench Press
135X10, 155X10, 165X8, 175X4, 175X2

Shoulder press X3
95, 105, 105

195

Monday 10/21/13

Row 500m 1.57

Back Squat
135x10, 155X10, 185X10, 205X10(PR), 225X5

5 weighted pullups @ 20# between each set

195

Friday 10/18/13

Row 500m 2.02

Back squat X3
135, 135, 155, 185, 205, 225, 225, 225, 225, 225

5 pullups at 15# between each set.  neutral grip  (50 total)

Hang power clean X5
45, 95, 135, 135, 135

Over head walking lunge with 45# plate
2 rounds of 27 steps

193

Thursday 10/17/13

Row 500m ~2.00

bench Press X5
135, 135, 155, 165, 175, 155
5 pullups between sets

194

Wednesday 10/16/13

Row 500m 1.48
Row 300m ?

DL X5
135, 135, 225, 225, 245, 265, 285

Back extensions  3X10

reverse hyper 5 with 45#

193

Tuesday 10/15/13

Row 1000m ~ 3.52

Shoulder press
45X10, 65X5, 95X5, 105X4

Push Press X5
105, 115, 135, 135, 135(PJ)

5 pullups between all sets

193

Monday 10/14/13

Row 500m ~2.00

back squat X10
135, 155, 185, 205X8

5 pullups between sets

190

Thursday 10/10/13

Shoulder press X5
45, 65, 85, 105

push press X 5
125, 125, 125

5 pullups between all sets

KB swings
4 rds
20 swings
rest 1 minute
30 swings on last round

190

Wednesday 10/9/13

Run 2 minutes

Deadlift X5
135, 135, 225, 245, 265, 265, 265, 265
5 pullups between sets

Power Clean 5X5 @ 135
5 pullups between sets

4 rounds
Row 250m
rest 1 minute
58, 56, 56, 53

190

Tuesday 10/8/13

Row 500m ~1.52
Bench Press
65X10
135X10
5 pullups
155X10
5 pullups
155X6
5 pullups
155X5
5 pullups
155X5
5 pullups
155X5
5 pullups
155X4
5 pullups

3 rds
KB snatch
10 each arm @ 50#
rest 1 minute

189

Monday 10/7/13

Row 500m

Back Squats
135X5
135X5
135X10
8 pullups
155X10
5 pullups
175X10
5 pullups
185X10
5 pullups
205X5
5 pullups
205X5
7 pullups

Dual KB snatch at 30# each
3 sets of 10

189

Friday 10/4/13

Row 800m 3.07

Back Squat X3
135, 155, 185, 205, 215, 225
5 strict pullups between sets
run from Rush to house ~9 minutes
10 more strict pullups

191

Thursday 10/3/13

Row 500m ~ 1.52
rest 1 minute
Row 500m ~ 1.52

Push Press X5
45, 95, 115, 135, 135, 135, 135
5 strict pullups between each set

5 rounds
20 KB swings @ 50#
rest 1 minute

189

Wednesday 10/2/13

row 500m ~1.56

DL 

135X10, X5 - 225, 245, 245, 245, 245
5 strict pullups between sets

5X5 power clean @ 135

4 rounds
200m row
rest 30 secs
36s, 38s, 41s, 42s

189

Tuesday 10/01/13

Row 500m  ~1.55

Back Squat X5
135, 155, 185, 205, 205, 205

5 strict pullups between sets

KB swings - rest 45-60 secs between sets
20, 25, 25, 30

190