2.13.13

Deadlift;

405_3

Weighted pull UPS:

3@60, 5@50, 3@ 50

100 leg curls

Grip

2.16.13

Press: 165_5

Bench: 205_3x5

Pullups

Curls

2.18.13

Squat:

315-3

295-4

2.20.13

Bench press:

245-7

245-3

185-10

db row 3x 6,6,8

db press

3 min h bag

2.23.13

Deadlift:

405 x 4

2.25.13

press

HIIIT

2.27.13

amrap 15 min

5 pull ups

5 bench press @ bw = 185

5 swuat at bw+1.5=275

4 rounds

3.1.13

20 min H bag combos

3.2.13

Squat:

5 x305

3x 305

front squats 12x135,10x135

curls

wrist roller

3.4.13

Bench Press:

4x275

7x225

10x185

incline press

facepulls

press downs

3.6.13

deadlift:

4 x405

1x405

B.

pulllups

facepulls

band pull aparts

c

hamstring curls

wrist roller

c crush

3.11.13

press:

6x165

10x135

c

db shoulder press

lateral raises

band pull aparts

d

ball slams

push ups

burpees

chin ups

3.13.13

squat:

5x315

dl: 385x2, 315x5

3.15.13

sprints 3x 200m