2020DEC30 (WEN 5/3/1 D3.W1)

Belt Squat + Clean Deadlift:

((30 x 5) + (20 x 5))1

((60 x 5) + (54 x 5))1

((75 x 5) + (74 x 5))1

((90 x 5) + (94 x 5))1

((90 x 5) + (108 x 5))1

((90 x 5) + (122 x 8))1

Clean Deadlift + Dips:

((72 x 8) + (bw x 8))5

Reverse Hyper (Roller) + Standing Plate Cuban Curl + Russian KB Swing:

((40 x 20) + (1.25 x 20) + (16 x 10))3

Heavy Hammer + Axle Barbell Curl:

((5# x 10 L/R) + (20 x 10))3

122kg x 8 Clean Deadlift

2020DEC29 (WEN 5/3/1 D2.W1)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

((45 x 5) + (50 x 5))1

((60 x 5) + (70 x 5))1

((75 x 5) + (81 x 5))1

((90 x 5) + (92 x 10))1

Axle Bench Press + Clean + Sotts Press + Overhead Squat:

((54 x 10) + (20 x (1+1+1)3))1

((54 x 10) + (30 x (1+1+1)3))1

((54 x 10) + (40 x (1+1+1)3))1

Axle Bench Press + Clean + Sotts Press:

((54 x 10) + (50 x (1+1)3))1

((54 x 10) + (50/55/60 x (1+1)1))1

Clean To Squat Jerk:

60 x (1+1)5

Clean + Push Press:

70 x (1+1)3

80 x (1+1)2

90 x (1+1)1

100 x (1+M)1

100 x (1+1)1

Hand Release Chin Up:

bw x (1)5

bw x (1/2/2)1

bw x (2/3)1

bw x 5

Heavy Hammer:

5# x 10 L/R

6.25# x 8 L/R

7.5# x 6 L/R

100kg Clean + Push Press

2020DEC28 (WEN 5/3/1 D1.W1)

Belt Squat + Back Squat:

((30 x 5) + (20 x 5))1

((45 x 5) + (39 x 5))1

((60 x 5) + (59 x 5))1

((75 x 5) + (79 x 5))1

((90 x 5) + (99 x 5))1

Back Squat:

115 x 5

130 x 6

77 x (10)5

Standing Band Sun God:

Purple x (20)3

Snatch (Chinese Catch):

20 x 3

30 x (1)5

40 x (1)4

50 x (1)3

60 x (1)2

70 x 1

50 x (2)5

130kg x 6 Back Squat

2020DEC26 (SLAB D2.W4)

Reverse Hyper (Roller) + Hanging Leg Raise:

((40 x 20) + (bw x 20))3

Belt Squat + Clean + Sotts Press:

((30 x 5) + (20 x (1+1)3))1

((45 x 5) + (30 x (1+1)3))1

((60 x 5) + (40 x (1+1)3))1

((75 x 5) + (50 x (1+1)3))1

((90 x 5) + (60 x (1+1)3))1

Belt Squat + Clean:

((90 x 5) + (70 x 1))1

Belt Squat + Clean + Sotts Press:

((90 x 5) + (70 x (1+1))1

Belt Squat + Clean to Squat Jerk:

((90 x 5) + (70 x (1+1))1

Clean to Squat Jerk:

80 x (1+1)1

90 x (1+1)

100 x (1+1)1

Standing Band Sun Gods:

Purple x (20)3

100kg Clean to Squat Jerk

2020DEC24 (SLAB D1.W4)

Hanging Leg Raise + Reverse Hyper (Strap) + Belt Squat + Axle Bench Press:

((bw x 20) + (40 x 20) + (30 x 5) + (20 x 5))1

((bw x 20) + (40 x 20) + (45 x 5) + (60 x 5))1

((bw x 20) + (40 x 20) + (60 x 5) + (80 x 5))1

Belt Squat + Axle Bench Press:

((75 x 5) + (100 x 5))1

((75 x 5) + (110 x 4))1

((75 x 5) + (120 x 3))1

Dips + Hand Release Pull Up + Power Clean + Press:

((bw x 5) + (bw x 5) + (30 x (1+1)5))1

((bw + 5 x 5) + (bw + 5 x 5) + (30 x (1+1)5))1

((bw + 7.5 x 5) + (bw + 7.5 x 5) + (40 x (1+1)4))1

((bw + 8.75 x 5) + (bw + 8.75 x 5) + 40 x (1+1)3))1

Standing Band Pull Apart:

Purple x (20)3

2020DEC23 (SLAB D7.W3)

Lying Leg Raise + Reverse Hyper (Strap):

((bw x 20) + (40 x 20))1

((bw x 15) + (40 x 15))1

((bw x 10) + (40 x 10))1

Belt Squat + Snatch Grip Power Clean + Squat Jerk:

((30 x 5) + (5 x (1+1)3))1

((60 x 5) + (10 x (1+1)3))1

((75 x 5) + (15 x (1+1)3))1

((90 x 5) + (20 x (1+1)3))1

Snatch Grip Power Clean + Squat Jerk:

30 x (1+1)3

40 x (1+1)2

50 x (1+1)1

60 x (1+1)1

50 x (1+1)1

70 x (1+1)1

80 x (1+1)1

60 x (M)1

60 x (1+1)1

65 x (1+1)1

70 x (1+1)1

75 x (1+1)1

80 x (1+1)1

Snatch:

50 x (1)5

80kg Snatch Grip Power Clean + Squat Jerk

2020DEC22 (SLAB D6.W3)

Hanging Leg Raise + Reverse Hyper (Strap) + Belt Squat + Clean Upright Row:

((bw x 20) + (40 x 20) + (30 x 5) + (20 x 5))1

((bw x 20) + (40 x 20) + (60 x 5) + (30 x 5))1

((bw x 20) + (40 x 20) + (90 x 5) + (40 x 5))1

Clean in Squat + Sotts Press:

30 x (1+1)10

40 x (1+1)3

50 x (1+1)2

60 x (1+1)1

62.5 x (1+1)1

Thruster:

40 x (1)3

50 x (1)2

60 x 1

70 x 1

80 x 1

90 x 1

Clean + Paused Push Press:

70 x (1+1)2

80 x (1+1)1

90 x (1+1)1

102.5 x (1+1)1 * dmax

Standing Band Pull Apart + Good Morning + Heavy Hammer:

((Purple x 20) + (20 x 10) + (5# x 10 L/R))1

((Purple x 20) + (30 x 10) + (6.25# x 8 L/R))1

((Purple x 20) + (40 x 10) + (7.5# x 6 L/R))1

102.5kg Clean + Paused Push Press

2020DEC21 (SLAB D5.W3)

Reverse Hyper (Strap) + Hanging Leg Raise + Belt Squat + Axle Bench Press:

((30 x 20) + (bw x 20) + (30 x 5) + (20 x 10))1

((35 x 20) + (bw x 20) + (30 x 5) + (20 x 10))1

((40 x 20) + (bw x 20) + (30 x 5) + (20 x 10))1

Belt Squat + Axle Bench Press:

((60 x 5) + (60 x 5))1

((75 x 5) + (75 x 5))1

((90 x 5) + (90 x 5))1

((105 x 4) + (105 x 4))1

((120 x 3) + (120 x 3))1

No Contact Muscle Snatch:

30 x 3

50 x 2

60 x 1

40 x 3

60 x 2

70 x 1 * dmax

Snatch in Sit:

30 x (3)3

40 x 3

70kg No Contact Muscle Snatch

2020DEC19 (SLAB D4.W3)

Reverse Hyper (Strap) + Hanging Leg Raise + Gorilla + RDL:

((30 x 10) + (bw x 10) + (1.25 x 10 L/R) + (20 x 10))1

((30 x 15) + (bw x 15) + (2.5 x 10 L/R) + (30 x 10))1

((30 x 20) + (bw x 20) + (5 x 10 L/R) + (40 x 10))1

Clean in Sit + Belt Squat:

((30 x 3) + (30 x 5))1

((40 x 3) + (60 x 5))1

((45 x 3) + (75 x 5))1

((50 x 3) + (90 x 5))1

((55 x 3) + (95 x 5))1

((57.5 x 3) + (100 x 5))1

((60 x 3) + (105 x 5))1

Clean to Squat Jerk:

30 x (1+1)3

50 x (1+1)3

60 x (1+1)3

70 x (1+1)3

80 x (1+1)2

90 x (1+1)2 * dmax

Clean Rack Pull + Standing Band Pull Apart:

((70 x 3) + (Purple x 20))1

((100 x 3) + (Purple x 20))1

((120 x 3) + (Purple x 20))1

Barbell Curl + Standing Band Tricep Kick Back:

((20 x 20) + (Green x 5))1

90kg Clean to Squat Jerk

2020DEC18 (SLAB D3.W3)

Hanging Leg Raise + Good Morning:

((bw x 10) + (15 x 10))1
((bw x 15) + (20 x 10))1

((bw x 20) + (25 x 10))1

Reverse Hyper (Strap) + Axle Crunch:

((10 x 10) + (15 x 10))1

((20 x 10) + (15 x 10))1

((30 x 10) + (15 x 10))1

Axle Bench Press + Belt Squat:

((20 x 5) + (30 x 5))1

((40 x 5) + (60 x 5))1

((60 x 5) + (80 x 5))1

((80 x 5) + (100 x 5))1

Axle Bench Press:

100 x (5)2

110 x (3)2

120 x (1)2 * dmax

120kg Axle Bench Press

Snatch in Sit:

30 x (2)5

Snatch Grip Clean + Squat Jerk:

30 x (1+1)3

40 x (1+1)2

50 x (1+1)2

60 x (1+1)2

50 x (1+1)1

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1 * dmax

60 x (1+1)3

80kg Snatch Grip Clean + Squat Jerk

2020DEC17 (SLAB D2.W3)

Axle Lying Crunch + Good Morning + Hanging Leg Raise + Gorilla:

((15 x 10) + (20 x 10) + (bw x 10) + (1.25 x 10 L/R))3

Belt Squat + Clean + Sotts Press:

((30 x 5) + (30 x (1+1)5))1

((60 x 5) + (35 x (1+1)4))1

((75 x 5) + (40 x (1+1)3))1

((90 x 5) + (45 x (1+1)2))1

((105 x 5) + (50 x (1+1)1))1

((105 x 5) + (55 x (1+1)1))1

((105 x 5) + (60 x (1+1)1))1 * dmax

Clean to Squat Jerk:

60 x (1+M)1

60 x (1+1)3

70 x (1+1)2

80 x (1+1)1 * dmax

Clean Rack Shrug + Standing Band Pull Apart + Heavy Hammer:

((70 x 6) + (Purple x 20) + (5# x 10 L/R))1

((120 x 6) + (Purple x 20) + (5# x 10 L/R))1

((130 x 6) + (Purple x 20) + (5# x 10 L/R))1

80kg Clean + Squat Jerk

2020DEC16 (SLAB D1.W3)

Reverse Hyper (Roller) + Lying Leg Raise:

((10 x 10) + (bw x 10))1

((10 x 15) + (bw x 15))1

((10 x 20) + (bw x 20))1

Pull Up + Dips:

((bw x 1) + (bw x 1))1

((bw x 2) + (bw x 2))1

((bw x 3) + (bw x 3))1

((bw x 4) + (bw x 4))1

((bw x 5) + (bw x 5))1

((bw + 8 x 5) + (bw + 8 x 5))1

((bw + 8 x 4) + (bw + 8 x 4))1

((bw + 8 x 3) + (bw + 8 x 3))1

((bw + 8 x 2) + (bw + 8 x 2))1

((bw + 8 x 1) + (bw + 8 x 1))1

Belt Squat + Back Squat:

((30 x 5) + (20 x 3))1

((45 x 5) + (50 x 3))1

((60 x 5) + (70 x 3))1

((75 x 5) + (90 x 3))1

((90 x 5) + (110 x 3))1

((90 x 5) + (130 x 2))1

((90 x 5) + (150 x 1))1 * dmax

Back Squat:

130 x 3

110 x 5

RDL + Barbell Curl:

((20 x 10) + (20 x 10))1

((30 x 10) + (22.5 x 10))1

((40 x 10) + (25 x 10))1

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (5# x 10 L/R))1

((Purple x 20) + (6.25# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

150kg Back Squat

2020DEC15 (SLAB D7.W3)

Hanging Leg Raise + RDL:

((bw x 10) + (20 x 10))1

((bw x 10) + (25 x 10))1

((bw x 10) + (30 x 10))1

Reverse Hyper (Roller) + Axle Curl Up:
((10 x 10) + (15 x 10))3

Snatch Pull + Belt Squat:

((50 x 3) + (30 x 5))1

((50 x 3) + (60 x 5))1

((70 x 3) + (75 x 5))1

((70 x 3) + (90 x 5))1

((90 x 3) + (90 x 5))1

((90 x 3) + (90 x 5))1

Snatch High Pull:

110 x 3

120 x 2

130 x 1

No Contact Muscle Snatch:

30 x 3

40 x 3

50 x 3

40 x 3

50 x 3

60 x 3

50 x 3

60 x 3

70 x 1

70 x (M)2

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (5# x 10 L/R))3

60kg x 3 No Contact Muscle Snatch

2020DEC14 (SLAB D6.W3)

Lying Leg Raise + T-Bar Stiff Leg Deadlift:

((bw x 10) + (30 x 10))3

Good Morning + Hanging Leg Raise:

((20 x 10) + (bw x 10))3

Axle Bench Press + Belt Squat + Back Squat:

((20 x 5) + (30 x 5) + (20 x 3))1

((40 x 5) + (45 x 5) + (40 x 3))1

((60 x 5) + (60 x 5) + (60 x 3))1

((80 x 5) + (75 x 5) + (80 x 3))1

((100 x 5) + (90 x 5) + (100 x 3))1

((102.5 x 5) + (90 x 5) + (120 x 2))1

((105 x 5) + (90 x 5) + (140 x 1))1 * dmax

140kg Back Squat

Axle Bench Press + Back Squat:

((107.5 x 5) + (120 x 3))1

((110 x 5) + (100 x 5))1

Heavy Hammer + Standing Band Pull Apart + Captains of Crush:

((5# x 10 L/R) + (Green x 20) + (T x 10 L/R))2

2020DEC13 (REST)

Rest:

- Taking a day off to give my elbows and shoulders a little extra time to recover.  I'll get back under the barbell tomorrow.

2020DEC12 (SLAB D5.W3)

Rack Clean Pull + Front Squat:
((20 x 3) + (20 x 3))3
((30 x 3) + (30 x 3))2
((40 x 3) + (40 x 3))1
((50 x 3) + (50 x 3))1
((60 x 3) + (60 x 3))1
((70 x 3) + (70 x 3))1

Rack Clean Pull + Clean + Squat Jerk:
((80 x 3) + (60 x (1+1)3)1
((90 x 3) + (70 x (1+1)3)1
((100 x 3) + (80 x (1+1)2)1
((110 x 3) + (90 x (1+1))1
((120 x 3) + (100 x (1+M))2

Clean + Squat Jerk:
105 x (1+M)1
105 x (1+1)1 * dmax

Standing Band Pull Apart + Barbell Curl + Heavy Hammer:
((Green x 20) + (20 x 10) + (5# x 10 L/R))1
((Purple x 20) + (20 x 10) + (5# x 10 L/R))1

105kg Clean + Squat Jerk

2020DEC11 (SLAB D4.W3)

Belt Squat + Clean Pull + Power Clean:

((45 x 5) + (30 x (1+1)3))1

((60 x 5) + (30 x (1+1)3))1

((75 x 5) + (30 x (1+1)3))1

((90 x 5) + (30 x (1+1)3))1

Front Squat + Clean Pull + Clean:

((20 x 5) + (30 x (1+1)4))5

Clean to Squat Jerk:

30 x (1+1)3

40 x (1+1)3

50 x (1+1)3

60 x (1+1)2

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+M)1

100 x (1+1)1 * dmax

100 x (1+M)1

102.5 x (1+M)3

100kg Clean to Squat Jerk

2020DEC10 (SLAB D3.W3)

Snatch Pull + Snatch:

30 x (1+1)5

40 x (1+1)4

50 x (1+1)3

60 x (1+1)2

70 x (1+1)1

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1 * dmax

80 x (1+1)1

90 x (1+M)1

90 x (1+1)1

100 x (1+C)1

Belt Squat + Standing Band Pull Apart:

((30 x 5) + (Green x 20))1

((60 x 5) + (Purple x 20))1

((90 x 5) + (Green + Purple x 20))1

 

90kg Snatch Pull + Snatch

*Notes:

- My wife works from home on Thursdays.  Because of this, it's difficult for me to get focused and stay aggressive with the lifts cause I want to limit the amount of noise that I produce.  This intern causes a passiveness with the lifts and generally makes my entire workout lackluster at best.  I'm not trying to make excuses, because I know I'm terrible at the lifts, but having another limitation doesn't help.

2020DEC09 (SLAB D2.W3)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))2

((60 x 5) + (60 x 5))1

((75 x 5) + (75 x 5))1

((90 x 5) + (90 x 5))1

((105 x 5) + (105 x 5))1

Axle Bench Press:

115 x 4 * dmax

110 x 5

Dips + Rack Clean Pull + Trap Bar Fat Gripz Deadlift:

((bw x 5) + (70 x 3) + (70 x 3))1

((bw + 8 x 5) + (100 x 3) + (100 x 3))1

((bw + 10.5 x 5) + (100 x 3) + (100 x 3))1

Reverse Hyper (Roller) + Dips + Rolling Leg Raise:

((10 x 10) + (bw x 10) + (bw x 10))3

115kg x 4 Axle Bench Press

2020DEC08 (SLAB D1.W3)

Belt Squat + Clean Deadlift + Clean Pull + Power Clean:

((30 x 5) + (20 x (1+1+1))3

((60 x 5) + (30 x (1+1+1))3

((75 x 5) + (40 x (1+1+1))3

((90 x 5) + (50 x (1+1+1))3

Belt Squat + Clean Pull + Power Clean:

((90 x 5) + (60 x (1+1)3))1

((90 x 5) + (70 x (1+1))1

Clean Pull + Power Clean:

80 x (1+1)1

90 x (1+1)1

100 x 1 (1+1)1 * dmax

 

100kg Clean Pull + Power Clean

6" Block Power Clean:

30 x 3

50 x 3

60 x 3

70 x 3

80 x 3

90 x 2

100 x 1

Rack Clean Pull:

60 x (3)3

2020DEC07 (SLAB D7.W2)

Belt Squat + Snatch Pull + Snatch:

((30 x 5) + (20 x (1+1)3)1

((60 x 5) + (30 x (1+1)5)1

((75 x 5) + (40 x (1+1)4)1

((90 x 5) + (60 x (1+1)3)1

((90 x 5) + (80 x (1+1)2)1

((90 x 5) + (100 x (1+M))1

Snatch Pull + Snatch:

80 x (1+M)1

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1 * dmax

100 x (1+M)1

80 x (1+M)1

60 x (1+1)1

67.5 x (1+1)1

75 x (1+1)1

82.5 x (1+1)1

90 x (1+1)1

97.5 x (1+M)1

77.5 x (1+1)1

82.5 x (1+1)1

87.5 x (1+1)1

92.5 x (1+M)1

90kg Snatch Pull + Snatch

Standing Band Pull Apart + Reverse Hyper Leg Curl:

((Purple x 20) + (10 x 5))3

2020DEC06 (SLAB D6.W2)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

((45 x 5) + (40 x 5))1

((60 x 5) + (60 x 5))1

((75 x 5) + (80 x 5))1

((90 x 5) + (100 x 5))1

((105 x 5) + (120 x 3))1

((120 x 5) + (140 x 1))1 * dmax

140kg Axle Bench Press

Dips + Pull Up:

((bw x 5) + (bw x 5))2

((bw + 5 x 5) + (bw + 5 x 5)1

((bw x 5) + (bw x 5))2

Hanging Leg Raise + Captains of Crush + Barbell Curl:

((bw x 10) + (T x 5 L/R) + (20 x 10))1

((bw x 10) + (T x 10 L/R) + (20 x 10))1

((bw x 10) + (T x 15 L/R) + (20 x 10))1

((bw x 10) + (T x 20 L/R) + (20 x 10))1

Heavy Hammer + Standing Band Tricep Pushdown:

((5# x 10 L/R) + (Orange x 10))3

2020DEC05 (SLAB D5.W2)

Belt Squat + Rack Bent Rows:

((30 x 5) + (20 x 5))1

((60 x 5) + (30 x 5))1

((45 x 5) + (40 x 5))1

((75 x 5) + (50 x 5))1

((60 x 5) + (60 x 5))1

((90 x 5) + (70 x 5))1

((75 x 5) + (80 x 5))1

Fat Gripz Trap Bar Deadlift + Rack Bent Rows:

((70 x 5) + (80 x 5))1

((90 x 4) + (80 x 5))1

((110 x 3) + (80 x 5))1

((130 x 3) + (80 x 5))1

130kg x 2 Fat Gripz Trap Bar Deadlift

2020DEC04 (SLAB D4.W2)

Belt Squat + Rack Clean Pull:

((30 x 5) + (50 x 3))1

((60 x 5) + (60 x 3))1

((90 x 5) + (80 x 3))1

((105 x 5) + (110 x 3))1

((95 x 5) + (120 x 3))1

((110 x 4) + (140 x 3))1

((100 x 4) + (170 x M))1

Axle Muscle Clean + Press:

25 x (1+1)3

50 x (1+1)2

60 x (1+1)1

45 x (1+1)1

70 x (1+1)2

2020DEC03 (SLAB D3.W2)

Bench Press + Back Squat:

((20 x 5) + (20 x 5))1

((40 x 5) + (40 x 5))1

((60 x 5) + (60 x 5))1

((80 x 5) + (80 x 5))1

((100 x 5) + (100 x 5))1

((105 x 5) + (120 x 4))1

((110 x 5) + (140 x 3))1

((115 x 5) + (160 x 2))1

((120 x 5) + (182 x 1))1 * dmax

182kg Back Squat

Belt Squat + Dips + Pull Up:

((30 x 5) + (bw x 5) + (bw x 5))1

((60 x 5) + (bw x 5) + (bw x 5))1

((90 x 5) + (bw x 5) + (bw x 5))1

((120 x 5) + (bw x 5) + (bw x 5))1

Dolly Ab Wheel + Axle Curl + Standing Band Tricep Pushdown:

((bw x 10) + (15 x 10) + (Orange x 10))1

((bw x 10) + (17.5 x 10) + (Orange x 10))1

((bw x 10) + (20 x 10) + (Orange x 10))1

((bw x 10) + (22.5 x 10) + (Orange x 10))1

((bw x 10) + (25 x 10) + (Orange x 10))1

2020DEC02 (SLAB D2.W2)

Belt Squat + 18" Block Snatch Pull + Snatch:

((30 x 5) + (20 x (1+1)3)1

((40 x 5) + (30 x (1+1)3)1

((55 x 5) + (50 x (1+1)3)1

((70 x 5) + (60 x (1+1)3)1

((80 x 5) + (70 x (1+1)3)1

((95 x 5) + (80 x (1+1)3)1

((110 x 5) + (85 x (1+M)1)1

((120 x 4) + (80 x (1+M)1)1

((135 x 3) + (n/a)

18" Block Snatch Pull + Snatch + Belt Squat:

((90 x 2) + (70 x 2) + (100 x 5))1

((100 x 2) + (80 x 2) + (120 x 4))1

((120 x 2) + (100 x M)2 + (135 x 3))1

18" Block Snatch Pull:

120 x 3

130 x 3

140 x 3

90kg x 2 18" Block Snatch

Standing Band Pull Apart + Heavy Hammer Circuit:

((Green x 20) + (5# x 10 Back/Front/L/R))1

((Purple x 20) + (5# x 10 Back/Front/L/R))1

2020DEC01 (SLAB D1.W2)

Belt Squat + Axle Bench Press:

((15 x 5) + (15 x 5))1

((30 x 5) + (30 x 5))1

((45 x 5) + (45 x 5))1

((60 x 5) + (60 x 5))1

((75 x 5) + (75 x 5))1

((90 x 5) + (90 x 5))1

((105 x 5) + (105 x 5))1

((120 x 3) + (120 x 3))1

((135 x 1) + (135 x 1))1 * dmax

135kg Axle Bench Press

Dips + Pull Up:

((bw x 5) +(bw x 5))4

Rack Clean Pull:

70 x 3

90 x 3

100 x 3

90 x 3

110 x 3

120 x 3

2020NOV30 (SLAB D7.W1)

Belt Squat + 12" Block Pull + Power Clean:

((30 x 5) + (20 x (1+1)3))1

((30 x 5) + (30 x (1+1)3))1

((60 x 5) + (50 x (1+1)3))1

((75 x 5) + (60 x (1+1)3))1

((90 x 5) + (50 x (1+1)3))1

((105 x 5) + (70 x (1+1)3))1

12" Block Pull + Power Clean:

80 x (1+1)3

90 x (1+1)2

100 x (1+1)1

90 x (1+1)1

110 x (1+1)1

120 x (1+1)1 * dmax

120kg 12" Block Clean Pull + Power Clean

Rack Clean Pull + 12" Block Power Clean:

((120 x 3) + (100 x 1))5

Back Squat:

20 x 5

50 x 5

70 x 5

100 x 4

120 x 4

150 x 1

150 x 2

Standing Band Pull Apart + Heavy Hammer + Barbell Curl:

((Green x 20) + (5# x 10 L/R) + (20 x 10))3

Hanging Leg Raise:

bw x (10)3

2020NOV28 (SLAB D6.W1)

Belt Squat + Snatch Pull + Snatch:

((30 x 5) + (20 x (1+1)3))1

((60 x 5) + (30 x (1+1)3))1

((60 x 5) + (50 x (1+1)3))1

((75 x 5) + (60 x (1+1)3))1

((90 x 5) + (50/70/80 x (1+1))1

((90 x 5) + (60/80/90 x (1+1))1

((90 x 5) + (70/90/100 x (1+1))1 * dmax

Snatch Pull + Snatch:

80 x (1+1)5

6" Block Snatch Pull:

100 x 3

110 x 3

120 x 3

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (5# x 10 L/R))3

100kg Snatch Pull + Snatch

2020NOV27 (SLAB D5.W1)

Belt Squat + Axle Bench Press + Back Squat:

((30 x 5) + (20 x 5) + (20 x 5))1

((60 x 5) + (60 x 5) + (40 x 5))1

((75 x 5) + (80 x 5) + (60 x 5))1

((90 x 5) + (100 x 5) + (80 x 5))1

((105 x 5) + (120 x 3) + (100 x 5))1

((105 x 5) + (140 x 1) + (120 x 5))1

Axle Bench Press + Back Squat:

((100 x 5) + (140 x 3))1

((100 x 5) + (160 x 1))1 * dmax

160kg Back Squat

Clean Rack Pull + Dips:

((70 x 5) + (bw x 5))1

((100 x 4) + (bw x 5))1

((120 x 3) + (bw x 5))1

((140 x 2) + (bw x 5))1

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))2

2020NOV26 (SLAB D4.W1)

Clean Pull + Power Clean:

20 x (1+1)5

30 x (1+1)5

50 x (1+1)5

70 x (1+1)3

90 x (1+1)1

60 x (1+1)3

80 x (1+1)2

100 x (1+1)1

6" Block Clean Pull + Power Clean:

70 x (1+1)1

90 x (1+1)1

110 x (1+1)1 * dmax

110kg 6" Block Clean Pull + Power Clean

Belt Squat + 6" Block Clean Pull + Clean:

((30 x 5) + (90 x (1+1))1

((60 x 5) + (90 x (1+1))1

((90 x 5) + (90 x (1+1))1

((95 x 5) + (70 x (2+2))1

Standing Band Pull Apart + Reverse Axle Curl:

((Green x 20) + (20 x 10))1

((Green x 20) + (17.5 x 10))1

2020NOV25 (SLAB D3.W1)

Belt Squat + 1.5" Deficit Clean Deadlift:

((30 x 5) + (30 x 5))1

((60 x 5) + (50 x 5))1

((90 x 5) + (70 x 5))1

((90 x 5) + (90 x 5))1

((90 x 5) + (110 x 5))1

((90 x 5) + (130 x 3))1

((90 x 5) + (150 x 1))1 * dmax

Standing Band Pull Apart + Heavy Hammer + 1.5" Deficit Clean Deadlift:

((Green x 20) + (3.75# x 10 L/R) + (130 x 2))1

((Green x 20) + (5# x 10 L/R) + (110 x 4))1

((Green x 20) + (3.75# x 10 L/R) + (90 x 6))1

Rack Clean Pull:

70 x 3

100 x 3

120 x 3

100 x 3

70 x 3

150kg 1.5" Deficit Clean Deadlift

2020NOV24 (SLAB D2.W1)

Belt Squat + Snatch:

((30 x 5) + (20 x 3))1

((45 x 5) + (30 x 3))1

((60 x 5) + (50 x 3))1

((75 x 5) + (60 x 2))1

((90 x 5) + (70 x 1))1

((105 x 5) + (60 x 3))1

((105 x 5) + (80 x 2))1

((105 x 5) + (90 x M/M/1))1

Snatch:

70 x 3

90 x 2

100 x 1 * dmax

Snatch High Pull + Snatch:

((110 x 2) + (90 x 1))1

((110 x 2) + (90 x M))2

100kg Snatch

2020NOV23 (SLAB D1W1)

Belt Squat + Axle Bench Press + Back Squat:

((30 x 5) + (20 x 5) + (20 x 5))2

((60 x 5) + (50 x 5) + (60 x 5))1

((75 x 5) + (65 x 5) + (80 x 5))1

((90 x 5) + (80 x 5) + (100 x 5))1

((90 x 5) + (95 x 5) + (100 x 5))1

((90 x 5) + (110 x 5) + (100 x 5))1

((90 x 5) + (117.5 x 3) + (100 x 5))1

((90 x 5) + (125 x 1) + (100 x 5))1

Bent Rows + Dips:

((50 x 5) + (bw x 5))2

((70 x 5) + (bw x 5))1

((80 x 5) + (bw x 5))1

((90 x 5) + (bw x 5))1

Hanging Leg Raise + Heavy Hammer + Standing Band Pull Apart:

((bw x 10) + (2.5# x 10 L/R) + (Green x 20))3

2020NOV20 (SED D2.W29)

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

Snatch:

30 x 5

40 x 3

60 x 1

50 x 1

60 x 1

70 x 1

60 x 1

70 x 1

80 x 1 * dmax

70 x 1

80 x M

90 x M

Belt Squat + Axle Bench Press:

((30 x 5) + (20 x 5))1

((60 x 5) + (72.5 x 5))1

((90 x 5) + (112.5 x 5))1

((105 x 5) + (112.5 x 5))1

((90 x 5) + (112.5 x 5))1

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))3

80kg Snatch

2020NOV19 (SED D1W.29)

Belt Squat + Clean Pull + Power Clean:

((30 x 5) + (30 x (1+1)3))1

((45 x 5) + (45 x (1+1)3))1

((60 x 5) + (60 x (1+1)3))1

((75 x 5) + (75 x (1+1)3))1

((90 x 5) + (90 x (1+1)3))1

((105 x 5) + (105 x (1+1)3))1

((105 x 5) + (105 x (1+1)2))1

((105 x 5) + (105 x (1+1)1))1 * dmax

Heavy Hammer + Standing Band Pull Apart:

((2.5# x 10 L/R) + (Purple x 20))1

((5# x 10 L/R) + (Purple x 20))1

((3.75# x 10 L/R) + (Purple x 20))1

105kg Clean Pull + Power Clean

2020NOV18 (SED D7.W28)

Belt Squat + Axle Bench Press:

((30 x 5) + (15 x 5/20 x 5))1

((60 x 5) + (67.5 x 5))1

((75 x 5) + (107.5 x 5))1

((90 x 5) + (107.5 x 5))1

((105 x 5) + (107.5 x 5))3

Clean Grip Snatch:

30 x (1)10

50 x (1)8

60 x (1)6

70 x 1

70 x M

70 x (1)2

80 x (1)2 * dmax

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

80kg Clean Grip Snatch

2020NOV17 (SED D6.W28)

Power Clean + Split Jerk:

20 x (1+1)4

30 x (1+1)4

50 x (1+1)4

70 x (1+1)3

80 x (1+1)2

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1 * dmax

90 x (1+1)5

Clean Pull:

110 x 3

130 x (3)3

Belt Squat + Heavy Hammer:

((45 x 5) + (2.5# x 10 L/R))1

((60 x 5) + (3.75# x 10 L/R))1

((75 x 5) + (5# x 10 L/R))1

Belt Squat + Chin Ups:

((90 x 5) + (bw x 5))1

((105 x 5) + (bw x 5))1

((120 x 5) + (bw x 5))1

110kg Power Clean + Split Jerk

2020NOV16 (SED D5.W28)

Belt Squat + Back Squat to Snatch Balance:

((30 x 5) + (20 x 3))2

((60 x 5) + (30 x 3))2

((75 x 5) + (50 x 3))2

((90 x 5) + (70 x 2))2

Snatch:

80 x 1

75 x 2

85 x 1

80 x 2

90 x 1

85 x 2

95 x 1 * dmax

90 x 2

100 x M

105 x M

106 x M

Axle Bench Press:

20 x 5

60 x 5

70 x 5

Axle Bench Press + Chin Up:

((110 x 5) + (bw x 5))5

95kg Snatch

2020NOV14 (SED D4.W28)

Belt Squat + Clean + Split Jerk:

((30 x 5) + (20 x (1+1)3))1

((30 x 5) + (30 x (1+1)3))1

((45 x 5) + (40 x (1+1)3))1

((60 x 5) + (50 x (1+1)3))1

((75 x 5) + (60 x (1+1)3))1

((90 x 5) + (60/70/80 x (1+1))1

((105 x 5) + (70/80/90 x (1+1))1

Clean + Split Jerk:

82.5/92.5/102.5 x (1+1)1

95/105/115 x (1+1)1 * dmax

Clean Pull + Standing Band Pull Apart:

((115 x 3) + (Green x 20))1

((125 x 3) + (Green x 20))2

Heavy Hammer:

5# x 10 L/R

2.5# x 20 L/R

115kg Clean + Split Jerk

2020NOV13 (SED D3.W28)

Belt Squat + Snatch:

((30 x 6) + (20 x 3))2

((45 x 6) + (20 x 3))1

((60 x 6) + (30 x 3))1

((75 x 6) + (30 x 3))1

((90 x 6) + (40 x 3))1

((105 x 6) + (50 x 3))1

Snatch:

60 x 3

70 x 2

80 x 1

75 x 1

85 x 1

90 x 1

85 x 1

95 x 1

100 x 1

95 x M

105 x 1 * dmax

85 x (1)6

Snatch Pull + Axle Bench Press:

((95 x 3) + (20 x 5))1

((105 x 3) + (67.5 x 5))1

((115 x 3) + (107.5 x 5))2

Axle Bench Press:

107.5 x (5)3

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

((Green x 20) + (6.25# x 10 L/R))1

105kg Snatch

2020NOV12 (SED D.2.W28)

Belt Squat + Clean + Split Jerk:

((30 x 6) + (20 x (1+1))1

((45 x 6) + (30 x (1+1)3))1

((60 x 6) + (50 x (1+1)3))1

((75 x 6) + (50/60/70 x (1+1)1)1

((90 x 6) + (70/80/90 x (1+1)1)1

((105 x 6) + (90/102.5/112.5 x (1+1)1)1

((110 x 6) + (95/105/115 x (1+1)1)1

Hand Release Chin Up + Standing Band Pull Apart:

((bw x 5) + (Green x 20))4

Dolly Ab Wheel + Heavy Hammer:

((bw x 10) + (2.5# x 10 L/R))1

((bw x 10) + (3.75# x 10 L/R))1

((bw x 10) + (5# x 10 L/R))1

115kg Clean + Split Jerk

2020NOV11 (SED D1.W28)

Belt Squat + Back Squat to Snatch Balance:

((30 x 6) + (20 x 3))2

((50 x 6) + (25 x 3))1

((70 x 6) + (30 x 3))1

((90 x 6) + (35 x 3))1

((110 x 6) + (40 x 3))1

Snatch:

40 x (3)2

50 x (3)2

60 x 3

70 x 2

80 x 1

72.5 x 3

82.5 x 2

92.5 x 1

85 x 1

95 x 1 * dmax

105 x (C)2

85 x C

Axle Bench Press:

20 x 5

65 x 5

105 x (5)5

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (3.75# x 10 L/R))1

((Green x 20) + (5# x 10 L/R))1

((Green x 20) + (6.25# x 10 L/R))1

95kg Snatch

2020NOV10 (SED D7.W27)

Belt Squat + Power Clean + Split Jerk:
((30 x 6) + (20 x (1+1)3))1

((45 x 6) + (30 x (1+1)3))1

((60 x 6) + (50 x (1+1)3))1

((75 x 6) + (60 x (1+1)3))1

((90 x 6) + (70 x (1+1)2))1

((105 x 6) + (80 x (1+1)1))1

Power Clean + Split Jerk:

70 x (1+1)1

90 x (1+1)1

80 x (1+1)1

100 x (1+1)1

94 x (1+1)1

114 x (1+M)1

94 x (1+1)1

104 x (1+1)1

114 x (1+1)1 * dmax

Clean Pull:

94 x 3

109 x 3

124 x 3

Standing Band Pull Apart + Axle Heavy Hammer:

((Green x 20) + (1 x 10 L/R))1

((Green x 20) + (1.25 x 10 L/R))1

((Green x 20) + (1.5 x 10 L/R))1

Dolly Ab Wheel + Standing Band Tricep Pushdown:
((bw x 10) + (Orange x 10))3

114kg Power Clean + Split Jerk

2020NOV09 (SED D6.W27)

Belt Squat + Back Squat to Snatch Balance:

((30 x 6) + (20 x (1+1)3))1

((45 x 6) + (30 x (1+1)3))1

((60 x 6) + (40 x (1+1)3))1

Belt Squat + Snatch:

((75 x 6) + (40 x 3))1

((90 x 6) + (50 x 3))1

((105 x 6) + (60 x 3))1

Snatch:

70 x 3

80 x 2

90 x 1

97 x M

97 x 1

104 x 1 * dmax

84 x (2)3

Snatch Pull:

94 x 3

104 x 3

114 x 3

Axle Bench Press + Back Squat:

((20 x 5) + (50 x 5))1

((60 x 5) + (100 x 3))1

Axle Bench Press:

100 x (5)5

104kg Snatch

2020NOV07 (SED D5.W27)

Belt Squat + Power Clean + Split Jerk:

((25 x 10) + (30 x (1+1)3))1

((40 x 10) + (30 x (1+1)3))1

((50 x 10) + (40 x (1+1)3))1

((65 x 10) + (50 x (1+1)3))1

((75 x 10) + (60 x (1+1)3))1

((90 x 10) + (70 x (1+1)3))1

((100 x 10) + (80 x (1+1)2))1

Power Clean + Split Jerk:

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

120 x (1+1)1 * dmax

100 x (1+1)3

Standing Band Pull Apart + Heavy Hammer:

((Green x 20) + (1.25# x 10 L/R))1

((Purple x 20) + (2.5# x 10 L/R))1

((Green x 20) + (3.75# x 10 L/R))1

120kg Power Clean + Split Jerk

2020NOV06 (SED D4.W27)

Belt Squat + Back Squat to Snatch Balance + Axle Bench Press:

((30 x 6) + (20 x 3) + (20 x 5))1

((45 x 6) + (20 x 3) + (42.5 x 10))1

((60 x 6) + (20 x 3) + (62.5 x 8))1

((75 x 6) + (20 x 3) + (82.5 x 6))1

((90 x 6) + (20 x 3) + (102.5 x 4))1

((105 x 6) + (20 x 3) + (122.5 x 2))1

Snatch:

30 x (3)2

50 x 2

60 x 1

40 x 3

60 x 2

70 x 1

50 x 3

70 x 2

80 x 1

63 x 3

83 x 2

93 x 1

73 x 3

93 x 1

93 x M

103 x 1 * dmax

83 x (2)3

Standing Band Pull Apart + Seated Axle Wrist Curl:

((Green x 20) + (20 x 20))3

103kg Snatch

2020NOV05 (SED D3.W27)

Belt Squat + No Feet Power Clean + Power Jerk:

((30 x 8) + (30 x (1+1)3))1
((42.5 x 8) + (46 x (1+1)3))1

((72.5 x 8) + (56 x (1+1)3))1

((102.5 x 8) + (66 x (1+1)3))1

Power Clean + Split Jerk:

76 x (1+1)3

86 x (1+1)2

96 x (1+1)2

106 x (1+1)2

116 x (1+1)1 * dmax

Power Clean + Push Press:

96 x (1+1)4

Belt Squat + Standing Band Pull Apart:

((72.5 x 8) + (Green x 20))1

((87.5 x 8) + (Green x 20))1

((102.5 x 8) + (Green x 20))1

Belt Squat:

102.5 x (8)2

Loading Pin Heavy Hammer:

1 x 10 L/R

1.25 x 10 L/R

1.5 x 10 L/R

116kg Power Clean + Split Jerk

2020NOV04 (SED D2.W27)

Axle Bench Press + Back Squat:

((20 x 5) + (20 x 2))1

((40 x 5) + (40 x 2))1

((60 x 5) + (60 x 2))1

((80 x 5) + (80 x 2))1

((100 x 5) + (100 x 2))1

((120 x 3) + (120 x 2))1

((140 x 1) + (140 x 2))1

Back Squat:
160 x 1 * dmax

Snatch:

30 x 3

50 x 2

70 x 1

42 x 3

62 x 2

82 x 1

52 x 3

72 x 2

92 x M

92 x 1

62 x 3

82 x 2

102 x (M)2

102 x 1

82 x (2)3

Dolly Ab Wheel + Loading Pin Heavy Hammer:

((bw x 15) + (1 x 10 L/R))1

((bw x 13) + (1.25 x 10 L/R))1

((bw x 11) + (1.5 x 10 L/R))1

Standing Band Tricep Pushdown + Standing Band Pull Apart:

((Orange x 20) + (Green x 20))1

((Orange x 15) + (Green x 20))1

((Orange x 10) + (Green x 20))1

102kg Snatch

2020NOV03 (SED D1.W27)

Belt Squat + Power Clean + Power Jerk:

((30 x 10) + (30 x (1+1)3))1

((40 x 10) + (40 x (1+1)3))1

Power Clean + Power Jerk:

50 x (1+1)3

60 x (1+1)3

70 x (1+1)3

80 x (1+1)3

93 x (1+1)2

103 x (1+1)1

93 x (1+1)1

103 x (1+1)1

113 x (1+1)1 * dmax

93 x (1+1)5

Belt Squat:

40 x 10

70 x 10

100 x (10)3

113kg Power Clean + Power Jerk

2020NOV02 (SED D7.W26)

Belt Squat + Axle Bench Press:

((30 x 6) + (20/37.5 x 5))1

((42.5 x 6) + (37.5/57.5 x 5))1

((72.5 x 6) + (57.5/77.5 x 5))1

((102.5 x 6) + (77.5/97.5 x 5))1

((102.5 x 6) + (117.5 x 4))1

((102.5 x 6) + (137.5 x 3))1 * dmax

Axle Bench Press:

117.5 x (5)2

Snatch:

30 x (3)2

50 x (2)2

70 x (1)2

60 x 3

80 x 2

90 x 1

71 x 3

91 x 2

101 x 1 * dmax

81 x (2)4

Standing Band Pull Apart + Standing Loading Pin Heavy Hammer:

((Green x 20) + (.5 x 10 L/R))1

((Purple x 20) + (.75 x 10 L/R))1

((Green + Purple x 20) + (1 x 10 L/R))1

101kg Snatch

2020NOV01 (SED D6.W26)

Power Clean + Power Jerk:

20 x (1+1)2

30 x (1+1)5

50 x (1+1)3

60 x (1+1)2

70 x (1+1)1

60 x (1+1)1

80 x (1+1)1

70 x (1+1)1

90 x (1+1)1

80 x (1+1)1

100 x (1+1)1

90 x (1+1)1

110 x (1+1) * dmax

Power Clean + Push Press:

100 x (1+1)4

Dolly Ab Wheel + Dolly Low Ab Wheel:

((bw x 10) + (bw x 10))3

Seated Loading Pin Heavy Hammer + Standing Band Tricep Pushdown:

((.5 x 10 L/R) + (Orange x 12))1

((.75 x 10 L/R) + (Orange x 12))1

((1 x 10 L/R) + (Orange x 12))1

110kg Power Clean + Power Jerk

2020OCT31 (SED D5.W26)

Belt Squat + Snatch:

((30 x 8) + (20/30 x 3))1

((40 x 8) + (30 x 3))1

((70 x 8) + (40 x 3))1

((100 x 8) + (50 x 3))1

((100 x 8) + (60 x 3))1

((100 x 8) + (70 x 3))1

Snatch:

80 x 3

90 x 1

90 x M

100 x M

100 x 1 * dmax

100 x (M)2

90kg Snatch

2020OCT30 (SED D4.W26)

Belt Squat + Axle Bench Press:

((30 x 10) + (20/35 x 5))1

((37.5 x 10) + (35/55 x 5))1

((67.5 x 10) + (55/75 x 5))1

((97.5 x 10) + (75/95 x 5))1

((97.5 x 10) + (95/115 x 4))1

((97.5 x 10) + (135 x 3)) * dmax

Axle Bench Press:

115 x (5)2

Seated Loading Pin Heavy Hammer + Standing Band Pull Apart + Seated Axle Wrist Curl:

((.25 x 10 L/R) + (Green x 20) + (20 x 10))1

((.5 x 10 L/R) + (Green x 20) + (22.5 x 10))1

((.75 x 10 L/R) + (Green x 20) + (25 x 10))1

Standing Band Tricep Pushdown + Dolly Ab Wheel + Dolly Low Ab Wheel:

((Orange x 10) + (bw x 10) + (bw x 10))3

135kg x 3 Axle Bench Press

2020OCT28 (SED D3.W26)

Belt Squat + Axle Bench Press:

((30 x 6) + (20/32.5 x 5))1

((50 x 6) + (32.5/52.5 x 5))1

((75 x 6) + (52.5/72.5 x 5))1

((100 x 6) + (72.5/92.5 x 5))1

((100 x 6) + (112.5 x 4))1

Axle Bench Press:

132.5 x 3 * dmax

112.5 x (5)2

Power Clean + Power Jerk:

30 x (1+1)6

50 x (1+1)5

70 x (1+1)4

90 x (1+1)3

110 x (1+1)2

Power Clean + Push Press:

90 x (1+1)2

Loading Pin Heavy Hammer + Standing Band Pull Apart:

((.5 x 10 L/R) + (Green x 20))2

((1 x 10 L/R) + (Green x 20))1

110kg Power Clean + Power Jerk

2020OCT27 (SED D2.W26)

Belt Squat + Snatch:

((37.5 x 8) + (20 x 3))1

((67.5 x 8) + (30 x 3))1

((97.5 x 8) + (50 x 2))1

((97.5 x 8) + (70 x 1))1

((97.5 x 8) + (60 x 3))1

Snatch:

80 x 2

100 x M

100 x 1

80 x (1)5

Reverse Hyper (Roller) + Dolly Ab Wheel + Standing Band Pull Apart:

((10 x 10) + (bw x 10) + (Green x 20))3

100kg Snatch

2020OCT26 (SED D1.W26)

Belt Squat + Axle Bench Press:

((35 x 10) + (20 x 5/40 x 5))1

((65 x 10) + (40 x 5/60 x 5))1

((95 x 10) + (60 x 5/80 x 5))1

((95 x 10) + (80 x 5/100 x 5))1

((95 x 10) + (100 x 5/120 x 4))1

Axle Bench Press:

140 x 3 * dmax

120 x (5)2

Seated Axle Wrist Curl + Standing Band Pull Apart:

((15 x 20) + (Green x 20))1

((17.5 x 20) + (Green x 20))1

((20 x 20) + (Green x 20))1

Reverse Hyper Glute Raise + Seated Heavy Hammer:

((10 x 10) + (1.25# x 10 L/R))1

((10 x 10) + (2.5# x 10 L/R))1

((10 x 10) + (3.75# x 10 L/R))1

140kg x 3 Axle Bench Press

2020OCT24 (SED D7.W25)

Belt Squat + Axle Bench Press:

((37.5 x 6) + (20/37.5 x 5))1

((67.5 x 6) + (37.5/57.5 x 5))1

((97.5 x 6) + (57.5/77.5 x 5))1

((97.5 x 6) + (77.5/97.5 x 5))1

((97.5 x 6) + (97.5 x 5) + (117.5 x 4))1

Axle Bench Press:

137.5 x 3 * dmax

117.5 x (5)2

Bent Row:

50 x 5

70 x 5

90 x 5

110 x 5

Standing Band Pull Apart + Standing Plate Cuban Curl:

((Green x 20) + (1.25 x 20))1

((Purple x 20) + (1.5 x 20))1

((Green x 20) + (1.75 x 20))1

Dolly Ab Wheel:

bw x (12)3

Seated Heavy Hammer:

1.25# x 20 L/R

2.5# x 15 L/R

3.75# x 10 L/R

5# x 5 L/R

137.5kg x 3 Axle Bench Press

2020OCT23 (SED D6.W25)

Belt Squat:

30 x 8

65 x 8

95 x (8)3

Power Clean + Power Jerk:

20 x (1+1)3

30 x (1+1)3

40 x (1+1)3

50 x (1+1)3

60 x (1+1)3

Power Clean + Push Press

70 x (1+1)3

80 x (1+1)2

90 x (1+1)1

100 x (1+1)1

105 x (1+1)1

85 x (1+1)5

105kg Power Clean + Push Press

2020OCT22 (SED D5.W25)

Belt Squat:

30 x 10

62.5 x 10

92.5 x (10)3

Snatch:

20 x (1)3

30 x (1)3

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)3

80 x (1)2

90 x 1

100 x 1

80 x (1)5

100kg Snatch

2020OCT21 (SED D4.W25)

Belt Squat:

30 x 6

60 x 6

90 x 6

110 x (6)3

Axle Bench Press:

20 x 5

35 x 5

55 x 5

75 x 5

95 x 5

115 x 4

135 x 3

115 x 5/3

Bent Row:

20 x 5

40 x 5

60 x 5

80 x 5

100 x 5

135kg x 3 Axle Bench Press

2020OCT20 (SED D3.W25)

Belt Squat:

30 x 8

60 x 8

90 x 8

105 x (8)3

Power Clean + Squat Jerk:

20 x (1+1)3

30 x (1+1)3

40 x (1+1)3

50 x (1+1)3

60 x (1+1)3

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+1)1

100kg Power Clean + Squat Jerk

2020OCT19 (SED D2.W25)

Belt Squat:

25 x 10

50 x 10

75 x 10

100 x (10)3

Axle Bench Press:

20 x 5

30 x 5

50 x 5

70 x 5

90 x 5

110 x 4

130 x 3

Snatch:

30 x (1)5

50 x (1)3

70 x (1)2

90 x 1

60 x (1)3

80 x (1)2

100 x 1

100kg Snatch

2020OCT17 (SED D1.W25)

Belt Squat:

25 x 10

50 x 10

75 x 10

100 x (10)3

Bench Press:

20 x 10

45 x 10

65 x 8

85 x 6

105 x 4

125 x 2

105 x 6

Power Clean + Squat Jerk:

40 x (1+1)4

50 x (1+1)3

70 x (1+1)2

90 x (1+1)1

90kg Power Clean + Squat Jerk

2020OCT16 (SED D7.W24)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

Snatch:

50 x (1)5

70 x (1)4

80 x (1)2

90 x 1

100 x M

100 x 1

Clean Deadlift:

120 x 3

132.5 x 2

155 x 2

167.5 x 1

100kg Snatch

2020OCT15 (SED D6.W24)

Axle Bench Press:

20 x 10

40 x 10

60 x 5

80 x 5

100 x 4

120 x 3

100 x (1)10

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

90 x 10

100 x 10

Bent Row:

20 x 5

40 x 5

60 x 5

80 x 5

100 x 5

120 x 3 Axle Bench Press

2020OCT14 (SED D5.W24)

Back Squat:

20 x 5

50 x 5

70 x 5

100 x 5

120 x 4

150 x 3

Bicep Stretch:

bw x (30c)6

Power Clean:

30 x (1)5

50 x (1)4

70 x (1)3

80 x (1)3

90 x (1)2

100 x 1

150kg x 3 Back Squat

2020OCT13 (SED D4.W24)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

Bicep Stretch:

bw x (30c)4

Bench Press:

20 x 10

40 x 10

60 x 8

80 x 6

100 x 4

120 x 2

Back Squat:

20 x 5

70 x 5

100 x 4

120 x 3

140 x 2

160 x 1

160kg Back Squat

2020OCT12 (SED D3.W24)

Belt Squat:

25 x 10

50 x 5

75 x 5

* Notes:

-- Having a lot of left elbow pain and have decided to call it for the day.

2020OCT10 (SED D2.W24)

Belt Squat:

25 x 10

50 x 10

75 x 10

100 x 10

Snatch:

30 x (1)3

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)3

80 x (1)3

90 x 1/M/1

Clean Deadlift:

110 x 3

130 x 3

90kg Snatch

2020OCT09 (SED D1.W24)

Belt Squat:

25 x 10

50 x 10

75 x 10

Back Squat:

20 x (5)3

40 x 5

70 x 5

120 x 4

140 x 3

170 x 1

Power Clean:

30 x (1)6

50 x (1)3

60 x (1)3

80 x (1)3

90 x (1)3

80 x (1)3

110 x 1/1/M

170kg Back Squat

2020OCT08 (SED D7.W23)

Bench Press:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

120 x 3/2/1

Belt Squat:

25 x 10

50 x 10

75 x 10

100 x 10

Bent Rows:

40 x 5

60 x 5

80 x 5

100 x 5/3/2

Clean Deadlift:

70 x 3

110 x 3

140 x 3

160 x 3

160kg x 3 Clean Deadlift

2020OCT07 (SED D6.W23)

Back Squat:

20 x (5)3

50 x (5)2

Belt Squat:

50 x 10

75 x 10

100 x 10

Chins:

bw x (2)5

2020OCT06 (SED D5.W23)

Axle Bench Press:

20 x 5

40 x 10

60 x 10

80 x 10

100 x 10

120 x 9/M

Belt Squat:

25 x 10

30 x 10

45 x 10

55 x 10

Back Squat:

20 x (5)8

Belt Squat:

75 x 10

85 x 10

90 x 10

120kg x 9/M Axle Bench Press

2020OCT05 (SED D4.W23)

Belt Squat:

20 x 10

15 x 10

25 x 10

40 x 10

50 x 10

65 x 10

75 x 10

90 x 10

100 x 10

Clean Deadlift:

50 x (3)3

70 x 3

100 x 3

120 x 3

150 x 3

170 x 2

200 x (M)2

170kg x 2 Clean Deadlift

2020OCT04 (SED D3.W23)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

Axle Bench Press:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

120 x 5

140 x 3

100 x 5

Reverse Hyper Leg Curl:

100 x 10

110 x 10

120 x 10

140kg x 3 Axle Bench Press

2020OCT03 (SED D2.W23)

Back Squat:

20 x (5)2

50 x (5)2

70 x (5)2

100 x 4

120 x 3

150 x 2

170 x 1

190 x 1

170 x 2

150 x 3

120 x 4

100 x 5

190kg Back Squat

2020OCT02 (SED D1.W23)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

Axle Bench Press:

30 x 10

50 x 10

70 x 10

90 x 10

110 x 5

130 x 3

150 x 1

Power Clean + Split Jerk:

30 x (1+1)5

50 x (1+1)4

70 x (1+1)3

90 x (1+1)2

100 x (1+1)1

110 x (1+1)1

120 x (M)3

90 x (1+1)5

Power Clean + Push Press:

90 x (1+1)1

110kg Power Clean + Split Jerk

2020OCT01 (SED D7.W22)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

Clean Pull:

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

Hanging Leg Raise:

bw x (10)5

Clean + Split Jerk:

20 x (1+1)5

2020SEP30 (SED D6.W22) HAPPY BIRTHDAY!

Axle Bench Press:

20 x 5

35 x 5

55 x 5

75 x 5

95 x 5

115 x 3

135 x 1

115 x 5/3/2

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

25kg Bumper Deficit Axle Bent Rows:

30 x 5

50 x 5

70 x 5

90 x 5

110 x 5/3/2

120 x 5

135kg Axle Bench Press

2020SEP29 (SED D5.W22)

18" Block Snatch Pull:

50 x (3)2

70 x (3)2

90 x (3)2

110 x 3

120 x 3

Back Squat:

20 x (5)2

60 x (5)2

100 x 4

140 x 3

180 x 2

18" Block Snatch:
30 x (3)2

50 x (2)2

60 x 1

50 x 3

70 x 2

80 x M/1

70 x 3

90 x 2

100 x M/1

90 x M/1/M

90 x 3

90 x 2

90 x M/1/1

100kg 18" Block Snatch

2020SEP28 (SED D4.W22)

Axle Bench Press:

20 x 5

37.5 x 5

57.5 x 5

77.5 x 5

97.5 x 5

117.5 x 3

147.5 x 1

117.5 x 3

Belt Squat:

20 x 5

37.5 x 5

57.5 x 5

77.5 x 5

97.5 x 5

117.5 x 3

147.5 x 1

117.5 x 3

147.5 Axle Bench Press

2020SEP27 (SED D3.W22)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

Bent Row:

40 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 5

2020SEP26 (SED D2.W22)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

18" Block Pull:

30/50 x 3

50/70 x 3

70/90 x 3

90/110 x 3

18" Block Clean Pull + Power Clean + Split Jerk:

30 x (1+1+1)5

50 x (1+1+1)4

70 x (1+1+1)3

90 x (1+1+1)2

110 x (1+1+1)3

18" Block Clean Pull:

120 x 3

140 x 3

160 x 3

Back Squat:

20 x (1)5

70 x (1)4

110 x (1)3

140 x (1)2

160 x 1

110kg 18" Block Clean Pull + Power Clean + Split Jerk

2020SEP25 (SED D1.W22)

Bench Press:

20 x (5)3

35 x (5)2

55 x (5)2

75 x (5)2

95 x (5)2

115 x 3

135 x 1

115 x 3

135 x 1

115 x 3

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

Snatch Pull:

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

Snatch Deadlift + (AK) Hang Snatch:

30 x (1+1)3

50 x (1+1)1

40 x (1+1)2

60 x (1+1)1

50 x (1+1)1

70 x (1+1)1

80 x (1+1)1

60 x (1+1)1

80 x (1+1)1

90 x (1+1)1

70 x (1+1)1

90 x (1+1)1

100 x (1+1)1

80 x (1+1)4

90 x (1+1)1

100kg Snatch Deadlift + (AK) Hang Snatch

2020SEP24 (SED D7.W21)

Clean Deadlift + (AK) Hang Clean + Split Jerk:

30 x (1+1+1)6

50 x (1+1+1)5

70 x (1+1+1)3

90 x (1+1+1)1

80 x (1+1+1)2

100 x (1+1+1)1

90 x (1+1+1)2

110 x (1+1+1)1

120 x (1+1+1)1

100 x (1+1+1)4

Belt Squat:

30 x 10

60 x 10

90 x 10

Standing Plate Cuban Curl:

1.25 x (20)3

120kg Clean Deadlift + (AK) Hang Clean + Split Jerk

2020SEP23 (SED D6.W21)

Axle Bench Press:

20 x 5

32.5 x (5)2

52.5 x (5)2

72.5 x (5)2

92.5 x (5)2

112.5 x (3)2

132.5 x (1)2

112.5 x (3)2

Axle Back Squat:

20 x (5)2

50 x (5)2

70 x (5)2

110 x (4)2

140 x 3

160 x 2

25kg Deficit Bent Rows:

50 x (5)2

60 x (5)2

70 x 5

80 x 5

90 x 5

100 x 5/4/3/2/1

Reverse Hyper Leg Curl:

100 x (10)3

Standing Plate Cuban Curl:

1.25 x (20)3

2020SEP22 (SED D5.W21)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

90 x 10

Snatch Pull:

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

No Contact Muscle Snatch + Muscle Snatch + Overhead Squat:

30 x (1+1+1)3

Snatch:

30 x (3)3

50 x (1)5

70 x (1)3

90 x 1

60 x (1)4

80 x (1)2

100 x 1

70 x (1)3

90 x (1)2

100 x M

100kg Snatch

2020SEP21 (SED D4.W21)

Axle Bench Press:

20 x 5

30 x 5

50 x 5

70 x 5

90 x 5

110 x 3

130 x 1

110 x 5/3/2

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

88 x 10

130kg Axle Bench Press

2020SEP19 (SED D3.W21)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

90 x (10)2

Axle Bench Press:

15 x 5

32.5 x 5

52.5 x 5

72.5 x 5

92.5 x 5

112.5 x 3

132.5 x 1

112.5 x 5/3/2

Bent Row:

40 x 5

60 x 5

70 x 5

50 x 5

70 x 5

80 x 5

Reverse Hyper Leg Curl:

100 x (10)3

Standing Band Tricep Pushdown:

Orange x (20)3

132.5kg Axle Bench Press

2020SEP18 (SED D2.W21)

Power Clean + Power Jerk:

30 x (1+1)5

Clean Pull:

50 x (3)2

70 x 3

100 x 3

120 x 3

130 x 3

Power Clean + Split Jerk:

40 x (1+1)5

70 x (1+1)4

90 x (1+1)3

120 x (1+1)2

90 x (1+1)5

Back Squat:

40 x 5

70 x 5

90 x 5

120 x 4

140 x 3

170 x 2

170kg x 2 Back Squat

120kg Power Clean + Split Jerk

2020SEP17 (SED D1.W21)

Axle Bench Press:

20 x 5

50 x 5

70 x 5

90 x 5

110 x 3

130 x 1

110 x 5/3/2

Belt Squat:

40 x 10

60 x 10

80 x (10)3

Bent Row:

20 x 5

30 x 5

40 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 5

Reverse Hyper Leg Curl:

100 x (10)3

Standing Band Tricep Pushdown:

Orange x (20)3

Hanging Leg Raise:

bw x (10)3

130kg Axle Bench Press

2020SEP16 (SED D7.W20)

Snatch Pull:

30 x 3

50 x 3

70 x 3

90 x 3

Dips:

bw x (5)4

Snatch:

30 x (1)10

50 x (1)3

70 x (1)2

90 x 1

60 x (1)3

80 x (1)2

100 x (M)2

70 x (1)2

90 x 1

80 x (1)2

100 x 1

90 x 1

100 x 1

92.5 x 1

100 x M

95 x 1

100 x M

Back Squat:

20 x 5

70 x 5

110 x 4

140 x 3

160 x 3

Standing Plate Cuban Curl:

1.25 x (20)3

100kg Snatch

2020SEP15 (SED D6.W20)

Belt Squat:

40 x 10

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10

Axle Bench Press:

20 x 5

47.5 x 5

67.5 x 5

87.5 x 5

107.5 x 5

127.5 x 1

107.5 x 5/3/2

127.5kg Axle Bench Press

2020SEP14 (SED D5.W20)

Belt Squat:

40 x 10

60 x 10

80 x (10)3

Dips:

bw x (5)5

Snatch Pull:

32.5 x 3

52.5 x 3

72.5 x 3

92.5 x 3

112.5 x 3

Snatch:

52.5 x (1)6

72.5 x (1)5

92.5 x (1)6

72.5 x (2)3

Standing Plate Cuban Curl:

1.25 x (20)3

Hanging Leg Raise:

bw x (10)3

Reverse Hyper (Strap):

100 x (10)3

92.5kg Snatch

2020SEP12 (SED D4.W20)

Axle Bench Press:

20 x 5

30 x 5

50 x 5

70 x 5

90 x 5

110 x 3

130 x 1

140 x 1

110 x 5/3/2

Back Squat:

20 x 5

50 x 5

70 x 5

110 x 4

140 x 3

160 x 2

Standing Band Cuban Curl:

Green x (20)3

140kg Axle Bench Press

2020SEP11 (SED D3.W20)

Clean Pull:

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

Power Clean + Split Jerk:

30 x (1+1)5

50 x (1+1)5

70 x (1+1)4

80 x (1+1)3

90 x (1+1)2

100 x (1+1)1

95 x (1+1)1

105 x (1+1)1

115 x (1+1)1

95 x (1+1)5

Front Squat:

50 x 2

70 x 2

90 x (2)5

Standing Plate Cuban Curl:

1.25 x (20)3

115kg Power Clean + Split Jerk