Event Day 1-11-2014
slam ball over bar 15lbs 15′ Giant Dumbbell 10×50 warm up, 1rx95, 1rx95, 1r-1lx95 Tire Flip 660 2×3 Calf raises 10×235, 3x3x355
Log Press 1-10-2014
Log Press 10×105, 4x3x185 Lat Pull Down 10×120, 4x3x200 Leg Curls 3x8x160 Log Inside Edge 2x3x105, 3×115
Zercher Squat 1/8/2014 PM
Zercher Squat [5×5]: 135×5, 165×5, 205×5, 225×5, 225×5 (PR) Bench Press [5×5]: 135×10, 205×5, 225×5, 245×5, 245×5 Pull-ups: BW(260 #)x5, x5 (sore from 1/7/204)
Deadlift 1/8/2014 AM
Deadlift [7×1]: 225×1, 275×1, 315×1, 345×1, 385×1, 405×1, 415x Missed Front Squat [5×5]: 165×5, 185×5, 205×5, 205×5, 205×5 (PR Tie)
Press 1/7/2014
Strict Press [5×3]: 165×3, 175×3, 180×3 (PR), 155×6, 135×7 Pull-ups [5×3-5]: BW(260 #)x5, x5, x5, x4, x3
Power Clean 1/6/2014
Power Clean [7×1]: 165×1, 175×1, 185×1, 195×1, 215×1, 220×1 (PR) Front Squat [5×5]: 165×5, 165×5, 175×5, 185×5, 205×5 (PR)
Dead Lift 1-8-2014
Dead lift 10×225, 3x2x435, 1×435 Shrugs 3x10x405 Bench press 3 ” bar 10×145, 3x6x195 low cable rows 4x6x220 One Leg Extensions L&R 3x8x135 Neck front and rear 2x15x45
Dead lift Log press 1-6-2014
Log press 10×105, 2x5x155, 2x5x165 Dead lift 10×225, 2x4x365, 2x2x385 Lat pull down 10×100, 4x6x160 Dumbbell curls 4x3x65 Triceps push down 4x6x95 Grip machine 3x10x150, 10×165
Event Day 1-4-2014
slam ball over bar 15lbs 15′ Giant Dumbbell 10×50 warm up, 1rx95, 2r-2lx95, 2r-1lx95, 3r-3lx95 Atlas stones 2×133, 154, 150, 178, 216 Calf raises 10×235, 3x8x305
Log Press 1-3-2014
Log press 10×105, 4×175, 3x3x175 Lat Pull Down 10×100, 4x4x190 Leg curls 3x8x150 Log Press Offset Grip Left and Right 2x3x105 Log Press Inside Edge 2x3x105