BIG CATCH UP JOB AFTER COMPUTER CRASH!

SAT. MAY 19
JUIJITSU 90 min.

Heavy - Light Atlas Stone lifts max reps each.
Tire Flip/ max reps (light)


WEEK 3


TUES. MAY 22
JUIJITSU 90 min.

Farmers Walk
10 min. with 115 lbs. Dumbbells
10 min. with 95 lbs. Dumbbells.

FRI. MAY 25TH

Snatch Grip High Pulls 5 x 2 with 30 sec. between sets with 245 lbs. or 75% (Dynamic Speed training starting with the bar at the knees.)

Speed Deadlifts 8 x 1 with 30 sec. between sets with 195lbs. or 50%

Back Extension 32 reps with bodyweight only.

Speed Trap Bar 5 x 2 with 30 sec. between sets with 50% or 205 lbs. with a shrug at the top of each rep.

THUR. MAY 24TH JUIJITSU 1 hr.


SAT. MAY 26TH STEEL CITY STRENGTH CHALLENGE #2 event I promoted and em cee'ed

MON. MAY 28TH

Speed Squats (Bottom Position starts.) 6 x 2 at 60% (195 lbs.)
75% x 1 (265 lbs.) with 30 sec. between sets.
(Wasn't really into these. Fealt harder than normal.)

Speed APOLLON AXLE 2" barbell Deadlift 4 x 1 with 30 sec. between sets with 60% or 205 lbs.

Speed Deadlift (Olympic bar) 4 x 1 30 sec. between sets with 60% or 245 lbs.

Clean & Press 3 x 3 with 82% or 165 lbs.
Stability Ball Roll outs 1 x 35

-JEFF