Work up to 1RM bench press----------------135,155,175,185
Find max height box jump--------------- 45"
+
15,10,5 of:
bench press (135#)
ring dips
Pullups(DH)--------------------11:44
10/5/10
5rm deadlift---------------------315*
3x max pullups----------------21,11,7
*(used thick bar=harder to grip)
+
Every minute on the minute for 12 minutes:
2 power snatches (135)
4 burpees
10/8/10
3x5 OH press----------------------115 (failed 3rd attempt, did 3)
+
10 RFT of:
3 squats(185)
6 ring dips------------------------------------10:41
10/9/10
one minute on, one minute off for 12 minutes of:
25 ball slams (20 lbs)
10/11/10
3x5 squat-------------------------245,245(f, did 4), 235(f, did 3)
3x5 press------------------------115,125(f,did 3), 120
+
5rnds of:
4 cone drill (1 right start and 1 left start per rnd) rested~3 min btwn rnds
-------------------------32.8, 32, 31.47, 32, 31.7
10/17/10
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat------------------------250
1 Bench-----------------------165
1 Power Clean-----------------185
16 rnds + squat + bench press---------------------------------17:43
10/20/10
3x5 squat-------------------------245,245,245 IMPROVEMENT!!!!
3x5 press-------------------------130 (f, 1) 120(f,2) 115(f,3) 115(f,3)
+4 rnds of:
max pushups
max pullups
total at end: 95/50 in 3:51
10/21/10
3 rnds of:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
squats------------------245
Clean-------------------195
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