Tuesday 12/16/14

Back Squat
1x1 (315)
1x1 (365)
1x1 (405)
1x17 (365)

Friday 12/12/14

Clean
3x1 (242)
2x1 (264)
2x1 (286)
2x1 (308)

Snatch Pull
3x3 (308)

Back Squat
1x1 (264)
1x1 (308)
1x1 (352)
1x1 (396)
2x1 (419)

Tuesday 12/9/14

Back Squat
1x5 (220)
1x3 (264)
1x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x1 (396)
1x1 (419)
1x1 (464)

Yoke Walk
5x40yrd (300)
(rest 2:00)

Dog Sled Push
4x40yrd (135)
4x40yrd (180)
(rest 1:00)

Sunday 12/7/14

A. Bench Press
5x8 (135)
(rest 1:00)
B. Chin-up
8x5
(rest 1:00)

A. Seated Row
15,12,10 (115)
(rest 1:00)
B. Bent Lateral Raise
15,12,10 (20lbs DBs)

A. Dumbbell Curls
3x10 (30lbs DBs)
(rest 1:00)
B. Mini Band Triceps Ext
3x30 (red mini band)

Saturday 12/6/14

Back Squat
1x5 (225)
1x5 (275)
1x5 (315)
5x5 (365)

Thursday 12/4/14

Every 1:00 for 10:00
1 Clean
225/235/245/255/265/275/285/295/305/315

Back Squat
1 x 335
1 x 355
1 x 375
1 x 395
1 x 365
1 x 385
1 x 405
1 x 425

Sled Pull
4x20yrds at 180lbs
1x40yrds at 180lbs

Backwards Sled Pull
4x20yrds at 135

Tuesday 12/2/14

Back Squat
8x2 (365)

Snatch Pull
2x3 (275)
3x2 (295)