1) Bench Press

Triples up to 205

215×1, 225×1, 225×1, 235×1, 245×1 PR!

2) Bench Press Rep Out

135lbs x 26 reps

3) Chin ups

+35×3, +45×3, +80 x 2, x1, x1, x1, x1, x1

4) PullUp Ladders

ladders to 7, then 5, a total of 40

1) Deadlift

worked up to 320 x 3

then 270 x 5 sets of 3

2) Kettlebell Swings

a ladder up to 16 = 136 total reps

3) Prowler pushes and pulls

190lbs added, 4 rounds total. 20 meters.

1) OH Press

45×5, 65×3, 75×3, 85×3, 95×3, 105×3, 115×3

105x2x3, 95x2x3, 100x3x3

2) Bench Press

135×3

185x3x3, 195x2x3, 185x3x3

3) Pin Press

185×3, 215x3x3, 205x2x3

4) Squat

135×5

185x2x3, 225×5 sets of 3

Today

1) Snatch Practice

worked up to 90lbs for 3×3

2) Oly Squat

worked up triples to 250

then

215 x 5 sets of 3

3) Conventional Deadlift

270×2 sets of 3, 290 x 2 sets of 3, 270 x 2 sets of 3

4) Prowler

+160lbs

5 rounds of

push 12 steps, pull 12 steps

Yesterday (12/9/10)

*I also did a very similar session yesterday.

Rest days i just play around with a kettlebell for a 1/2 hour.

Deadlifts and wide squats Thurs/Friday.

1) Overhead Press

45×3, 65×3, 85×3, 95×3, 105×3, 110×3

95x2x3, 100x2x3, 105x2x3, 95x2x3

2) Bench Press

135×3, 155×3, 185×3, 195×3, 205×3

185x2x3, 195x2x3, 200x2x3, 185x2x3

3) Pin Press

185×3, 215×3, 225×3, 215×3, 205x2x3

4) Squat (narrow stance, no belt or wraps)

135×3, 155×3, 185×3, 195×3, 225x 3 sets of 3