February 4th 2012

Phase 4 Week 4 

Box squats to box jumps bw 5 reps 3 sets

squats 135x7 170x5 200x5 230x3 255x10 (new PR)

good mornings 135lbs 8 reps 4 sets

GHR sit ups +20lbs 10 reps 4 sets

February 2nd 2012

Phase 4 Week 4 

Bench Press 95x5 125x5 150x5 170x3 190x4 new PR
Super set with chin ups bw 9 reps 5 sets

db military press 40lbs 8 reps 4 sets

chest supported row 90lbs 15reps 4sets

turkish get ups 15lbs 8 reps (each arm) 3 sets
super set with band pull aparts 20reps 3 sets

January 31st 2012

Phase 4 Week 2

kneeling jumps bw 5 reps 3 sets

deadlift 135x5 225x5 315x3 355x5

front squat 135x10x4

abs pull down 120x8x4
super set with 45 degree extension +10lbs 12 reps x4 sets

January 30th 2012

sled drags 300lbs approx. 200ft x3
200 skips x3