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Wed 1/11

5 RA Drill Set 1

9:00 

:30 work :15 rest

13

10

12

11

14

12

9

7

9 (turn and bounce)

13

11

:30 sec run

7

Friday 1/13

FBTS I-Phase

Head Stands/Dead Hang Tuck- 30sec:30sec work rest 14 rds 

7 dead hang tucks

7 head stands

Body Weight 156 10% bodyfat

Neck 15.5

Shoulders 45

Chest 38.5

Waist 31

Bicep 14

Fore Arm 12.5

Hips 37

Thigh 23

Calf 16

1/17

5RA Drill Set 1

9:00 

30:15

11

9

11

11

12

12

8

11 (turn & bounce)

14

11

:30 sec run

7

Benedict Dumb bell set 1: 

10:00

2 x 10lbs

9 sets @15 reps 

135 density

270lbs volume

Head Stands

10:00

30:30 

10 rds

Yesterdays work....

1/18

Olympic Snatches: 1 x 75, 1 x 95, 1 x 105, 1 x 115, 4 sets of 3 x 105

Overhead walks: 105 x 4 sets of 3 25ft

Hip Pump/Cat Stretch: 40 2:00

Hindu Pushup: 10 sets of 5 10:00 1:1 work rest

30lb Z-health Squat/Get-up: 1:1 work rest 5,4,4,5,5,6,8,8,7,7 total 57 20:00

Dead Hang overhand thumbless:4 sets 1:00

L-Sit Dead Hang:4 sets :30

2/1/12
pulled 285 jefferson

2/2
GS snatch set 16kg
150 9:48
2 sets (83R/67L)

32 janda sit ups 2:00
3 sets
started to get muscle spasms-stopped

supine leg raises
50 7:00
4 sets

neck bridge
21 2:58
2 sets

2/13/2012

Neck1 5 1/2
Shoulders 45
Chest 36 1/2
Waist 30 1/2
Hips 35
Bicep left 13
bicep right 13
Forearm 12 left and right
thigh left 22 1/4
Thigh right 22 1/4
calf left 15 3/4
calf right 15 3/4
158.5
12.5%

20 sets 15lb x 2 bicep curls
100 reps 10:00

supported bridge
37 4:33



2/14/12
10 lb club
30 1:18
30 1:22
15 :41
15 :41
15 :27
15 :27
15 :27
15 :27

150@10lbs
bridging
5 :41.3
5 :45.6
5 :45
5  :50

20

all 10:00
1:10 rest

2/15/12
4 eggs 4 bacon w/cilantro salt pepper
sleepy 15 min after finished

2/24/12
157
1 arm barbell snatch
1/1 from 45-85 at 5lb increments
back down to 75 for session

back squat 75-120
back down to 75 for speed

snatch
5 sets of 3 left and right

squat
5 sets of 5

10:53

2/27

8 flights of stairs :53.3

30lb hex face lift 2/2
25lb hex face lift 3/3
dbl pinch lift 25lb hex 5

2/28/12
129 16kg 8:35
snatches
42 8kg snatches
30/30 closes coc 1 20mm set

3/1/12
157 walking see saw press 12kg
8:50
28kg press x3
24kg press x3
8kg press x3
12kg x3

30 2lb full shoulder circles, sport speed l/r
30 2lb top elbow circles sport speed l/r
25 10lb shoulder circles sport speed l/r
10 20lb shoulder circles sport speed l/r

4/4 20kg bent press

red band shoulder work
3 reps at each position to 3 hands in from end

3/12/12
closed coc 1: 41 left 48 right

80 reps 8:45 batwing deadlift @55lbs

295 reps @12kg 9:45
Russian

3/13
34 20kg swings left lead SARS :57
34 20kg swings right lead SARS :56.9
6/6 20kg snatches sars r/l lead
closed coc1 41 left 48 right

3/14

60 12 kg lateral hand to hand swings
30 sec crow stand
closed coc1 15l 20r
7/7 1 arm bridges
14 qdr pushups

12kg snatch 10:10 200
120 4:45 right
30 1:09 left
30 1:03 left
20 :52 left

close coc1 10/10
3:30 bridging work


3/26

158.5 @11.6%

been dealing with t-spine spasm

3/27
184 20k sar swing 10:00

3/30
80/80
windmill 12kg
9:41

one arm snatch (barbell) 85lbs x4

deadlift: one hand 85lbs 2/2

two hand conventional 235 x8

qdr circles 10 minutes 10 left 10 right

straight blast

sprints

puppet drills

kick tag

stick and shield (this is where things went horribly wrong and i broke a knuckle)

pretty awesome right?

4/9

got a half cast

one arm push ups

band assisted one armed ring pull ups 

one arm dead lifts (135lbs)

barbell one arm snatch 45lbs (bar) 65lbs x4

qdr circles one arm

taught some numerado work and break in break out

z-squat progression and upper body flow (break fall push ups)