August 2010

August 1
Power Clean, Press, Front Squat 120 2/6

August 3 - Medium
Getups shoe - 5:00 warmup
Goblet Squats 16k 5/2 prying
Plank 30 seconds
Swings 32k 10/3
Getups 16k 1/5 - 5:00 continuous
Goblet Squats 16k 5/2 prying
Plank 60 seconds
Weight Ladder 16k, 24k, 32k 10/4

August 6
Power Clean, Press, Front Squat 120 2/6
C2 Rower 2k - 9:30

August 7 - Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
14:00 = 160 swings, 16 getups

August 8
Power Clean, Press, Front Squat 125 2/5
Hang Clean 135 2/4

August 10 - Heavy
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
1h swings 16k 20, 20, 15,15,10, 10, 5, 5 = 100
2h swings 20k 30, 30 = 60
300 swings

August12- Medium
Getups Shoe - 5:00
1h Swings 16k 10, 10
Getups 16k 1/1
12:00 = 140 swings, 12 getups
Can't breathe due to lung condition... sucked

August 15
Power Clean, Front Squat 135 2/6
Press from pins 95 5/3 4/1 3/1

August 16
BP 135 5/1
BP 155 5/1
BP 145 5/1
BP 135 5/3
BP 135 3/1
C2 Rower 2k 9:28

August 17
DL 225 2/6
Power Clean 135 3/3
30 second planks between PC sets

August 18
Front Squat 135 2/7
MP 115 5/2
MP 115 3/2
C2 Rower 2k

August 19
DL 235 2/7
Power Clean 145 2/4

August 20
BP 135 5/3
BP 155 5/4
C2 Rower 2k

August 21
Front Squat 145 2/6
MP 115 5/2
MP 115 3/2
C2 Rower 2k

August 22
DL 245 2/6
Power Clean 145 2/4
Plank 30 seconds between PC sets

August 23
Power Clean 1, Front Squat 2 150 6 sets
35 second planks between sets
C2 Rower 2.2k

August 24
BP 135 5/1
BP 160 5/6
30 second planks between sets
C2 Rower 2.3k

August 25
DL 255 2/6
Power Clean 135 3/3
35 second planks between pc sets

August 26
PC 125 1/4 FS 125 2/4 MP 125 2/4
PC 145 1/4 FS 145 2/4
HC 95 1/4 MP 95 5/4
30 second planks
C2 Rower 2.4k

August 27
DL 135 5/1
DL 225 2/1
DL 245 2/1
DL 265 1/1
DL 275 2/1
DL 225 4/1
HC 135 3/3
30 second planks between HC sets
C2 rower 2k - 9:23

August 28
Superset BP, Planks, VP
BP 135 5/1
BP 165 5/5
BP 165 4/1
35 second planks 6
VP 6/6
C2 rower 2.5k

August 30
FS 155 2/6
HC/MP 120 2/2/3
HC/MP 95 1/5/5
35 second planks between all HC/MP sets
C2 rower 2k - 9:13

August 31
SDL 225 3/1
SDL 265 2/2
DL 245 2/2
DL 225 4/1
PC 145 3/3
40 second planks between PC