11/21/08

1) KB workout
2x3
2x3

2) Bench
135x7
160x1
135x8
135x5
135x4
135x4

11/19/08

1) Powercleans
90x5x1

2) Squat
135x8
160x8x4

3) Front Squat
135x8

4) Swiss Ball Leg curls
3x8

5) Cable Bends
80x20x2

11/17/08

1) Arm circle + snatch

2) Bench
45x8
95x5
95x5
135x8
135x5

3) Pushups
4x8

4) Dips
27 total

11/13/08

1) Deadlift
270x6

2) Squat 30 min triples
165x3x17
160x3x5
155x3x3

11/11/08

1) Bench
45x10
135x5
135x5
135x5
135x5
135x4

2) Pullups
15

3) Partial Dips
15

4) Finishers
75x20 Bench
70x20 Pulldown
2 front planks
4 side planks
2x8 dragonflags

11/6/08

1) Warmuop
Arm Circles
500m row

2) Bench
95x10
115x6
135x7
135x4
135x4

3) Pullups
18

4) Dips
9 Partials

5) Bench
75x20

6) Pulldowns
70x20

7) Planks
4 side
2 front

8) Dragonflags
2x8

11/4/08

1) Snatch Test - 10 min
112@35 lbs

2) Mil Press
45x8
55x8
70x8
80x6
70x5

3) BB Bicep Curl
55x8
55x8
55x8

4) DB Flys
20x8
20x8
20x8

5) Pin Lockout
180x3
180x2

6) Tricep Pushdown
90x8
100x8
100x8

7) Backoff Sets
20x Mil press
20x Bicep Curl
20x Tri pushdown

11/3/08

1) Snatch grip deadlift
90x5
90x5
160x6
160x6
160x6
160x6

2) Back Squat
135x6
145x8
155x8
155x8

3) Swiss Ball Leg Curls
8x3

3) Back Squat (II)
115x20
95x20

4) Wood Choppers
50x10
90x10

5) Front Planks
45 sec

6) Cable Crunch
10x3

11/1/08

1) Power Cleans
90x3x3
110x1

2) Deadlifts
180x3
230x2
230x1
250x1
270x1
280x1
300x1 - PR
180x4 -Backoff set

3) Bench
100x5
135x3
150x1
150x1
150x1 -Fail