Light day

Thickbar Light day

Overhead Squats
3x3 128

OHP
3x3 128

Rows
3x3 128

Volume

Squat
275 5x5

OHP
95 x10
135 x5
140 5x5

Bent over Rows
135 x5
155 5x5

Max day

Squat
135 x5
185 x5
225 x5
275 x5
315 x1
335 x1
355 x1 (belt)

OHP
95 x5
135 x5
155 x1
185 (f)
175 x1

DL
Snatch grip 135 x5
225 x3
275 x1
315 x1
365 x1 I feel really weak...

Max day

From last friday


Squat
135 x5
185 x5
225 x5
345 x1

OHP
bar x10
90 x5
135 x5
155 x2
175 x1


DL
135 x5
225 x5
315 x2
365 x1
410 x1 NO BELT!!!!!!!!

Light day

Light day

Squat
135 x5
265 3x3

Bench
135 x5
185 3x3

Rows
135 x5
155 3x3

Monday 5x5

Squat
135 x5
265 5x5

Incline Bench
135 x5
175 5x5

Rows
95 x5
155 5x5

Dips
3x5

Pullups
3x5

EAGLES!

Crossfit video

Hang Power Cleans

1/14
Hang Power Cleans
155 x5
175 4x5

Ab Wheel x30

Video sometime this week.

1/12
Squat
5x5
250

Overhead Press
5x5
120

Rows
5x5
125

Dips
3x5
Pull-ups
3x5

Incline Situps 3x12

bench then squat and row

Bench
95 x10
135 x5
155 x5
185 5x5
135 x10

ATG Squat
95 x5
135 x5
225 x5
265 5x5

BO Rows
135 5x5

New routine to try

Abbreviated Workout No. 1

1. Squat 5 x 5

2. Bench press 5 x 5

3. Barbell bent-over rowing 5 x 5

Abbreviated Workout No. 2

1. Wide grip pull-ups 5 x 5-10

2. Parallel dips 5 x 5-10

or

Bench press 5 x 5-10

3. Breathing Squat 1 x 20

Abbreviated Workout No. 3

1. Bent-legged or trap bar deadlift 5 x 5

2. Barbell bench pres 5 x 5-6

3. Wide grip pull-up 5 x 5-10

Abbreviated Workout No. 4

1. Power clean 5 x 5

2. Military press or push press 5 x 5

3. Squat or front squat 5 x 5

Abbreviated Workout No. 5

1. Press behind neck 3 x 10-12

2. Breathing squat 1 x 20-30

3. Stiff legged deadlift 1 x 12-15

Squat Bench

1/5

ATG Squats
bar x5
135 x5
185 x5
225 x5
255 5x5

Incline Bench(all the new years people were in groups surrounding the flat benches)
bar x5
95 x5
135 x8
155 5x5

DB Shrugs
75 2x20

Shoulders

1/03

5 rounds:
115lbs
3 Shoulder Press
5 Push Press
7 Jerks

10 Pullups

GOALS!

2009 Goals
225 Bench Press for reps(current 195)
+90lbs dips (current 50)
+90lb Pullups (current 55)
400 Squat (current 335)
500 Deadlift (current 405)
300 Clean and Jerk

Deadlift

12/31

Deadlift
135 x5
185 x5
225 x5
275 x3
315 x1
365 x1
405 x1 with belt
315 x3

SOHP
bar x10
95 x5
135 6x5

high pulls
bar x10
95 3x5