Back and front squats, stiffleg deadlifts

ATG Squat
1x5 135, 185, 225
3x5 295

ATG Front Squat
2x5 225

Stiff leg deadlift
1x10 135

BB Bench
1x5 135
5x5 175 (+1 rep last set)

Rope Pulldowns
3x10 65(heavy setting)

Threw in some curls and called it a day.

Squats 5x5 and chest

ATG Squat
1x5 135, 185, 225
5x5 285

BB Bench
1x5 135, 155, 175
3x5 180

Pullups 3x10
-SuperSet-
Dips 3x10

DB Shrugs
3x10 85

Cable Chest Press
3x10 70

My chest is just so weak.

Front Squats and Weighted pullups/dips

ATG Front Squats
1x5 bar, 135, 185, 225
5x5 235

Pullups +50 5x3
-Superset-
Dips +50 5x5

Seated Dumbell overhead Press
1x5 50
3x5 60

Lifting video

Thickbar Deadlift
1x5 168, 218, 278
1x2 343 (all the weight I have)

Thickbar OHP
5x5 128

Thickbar Rows
5x5 128

One handed Kettlebell Clean + push press
1x5 70.5

Wrist roller
1x 25lbs

Swimming 15 minutes

Training

ATG Squat
1x5 135, 185
1x3 295
5x5 275

Pullups 16, 8, 8, 8

Speed DB Bench
5x5 65

Sorry for being weak today. I have a cold.

Training

Standing Long Jump
108, 108, 111, 108, 110, 109,104, 102, 110, 111 inches

Thickbar Clean and Jerk
168x5

Wrist roller 1x5 25lbs

CoC #2

1x right hand
2x assisted close left hand

Grip Work

Sledge Hammer levering
Wrist rolling dragging 25lb plate.

Lifting Squat!

ATG Squats
1x5
135, 185, 225, 295, 300, 305
315 x1

DB Bench
1x10 45
3x5 80

Cable Rows
1x5 200, 195
3x5 180

DB Shrugs
5x5 80,85,90,90,90

Grip

CoC # 1.5 5 per hand

Crossfit

Saturday 6 rounds 20 minutes 5 65lb Barbell Shoulder Presses 10 Pullups 5 30lb DB Hang Power Cleans 10 Pushups Run 200m Sunday: Cheapo hand gripper 1x30 SledgeHammer Levering 20 minutes of hand stands/headstands

Training

Front Squats 1x5 135 1x5 175 1x5 225 1x5 235 2x5 225 Pullups 10, 10, 6, 6 Dips 15, 10, 8, 6

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Training

Sunday

Thickbar Clean and Jerk
1x5 78
1x5 128
1x5 168

Thickbar One handed Snatches
1x5 78 per hand

Crossfit

Saturday

3 rounds
400m run
21 Kettlebell swings 55lbs
12 pullups