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Warm Ups
Roll Quads, ITs, Back, Calves

Strength :
Clean and Jerk 52*3*2, 72*1+1, 93*1+1, 102*1+1, 85*1+2*3, 60*1+2
-Rest 5 Min-
Front Squat 102*3, 115*3*3

Gymnastics :
Play for 15 Min
1a. 3 Straight Arm Strength
1b. 3 Knee Ankle Mobility/ Force Absorption

Stretch

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Warm Ups
Knee Circles +
Squats, Lateral Lunges +
10" Depth Jumps (rt foot dbl tap)

Gymnastics :
Pike Ups *10*5
Ring Dips *5*5
HSPU *1*6
Slow Pull Ups *4*4 (biceps still fatigued)

Afternoon :
Jim

102214

Morning Workout (getting loose)

Warm Ups
Knee Circles
Strength :
Squat 62*5, 93*3, 125*1*3
Rack Jerk 62*5, 85*3, 97*1
Power Snatch 52*3, 62*2, 70*1
Light Stretch

Evening Workout :
Stones w Chad Canter
Warm Ups + (duct taped forearms)

Max Effort 44" Box
#175*2 (hard?)
#225*1
#275*1 (added tacky)
#290*1 (fst attempt /PR)
#315*0 (LOW lap)
#315*0 (NL/retape to elbows)
#315*0 (lap)
#315*0 (lapped higher not able to control)
#265*1 (52")
Chad is awesome!

101614

Warm Ups
Knee Circles

Strength :
Front Squat 62 *3, 85 *3, 102*3*3
Snatch High Pull 50*3, 72*3, 85*3*3
Deficit DL (-1³/⁴") 72*5, 91*5, 110*5, 125*5

Short Stretch

101314

Warm Ups
Knee Circles

Strength :
Power Snatch 62*2*3
Power Clean 50*3, 72*3, 85*2, 93*1*4
Squat 60*5, 85*5, 102*5, 125*5

Gymnastics :
(done throughout entire hour of above)
Dips
*7*8
*6*4
*5*4
100 reps!

Stretch
Protein Shake

101114

Warm Ups Roll

Skill:
MB Chop Ab Throw (for Distance) #12*5 @6', #12*5 @7', #12*4 @8'
Gymnastics :
Chins (fat bar) *5, *3, *1, 12 (Max!? I'm still STONE sore Canter)

Strength :
Snatch 50*3, 60*2, 70*1*5 (liberal rest)
-10 Min break /light stretch-
Clean 62*3, 70*3, 85*3*3

Stretch

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Morning Roll Back /Quads

Evening
Warm Ups & Knee Circles

Strength :
Front Squat 60*5, 85*3, 102*2*5

Today's Strongman Class
Stones Over 48" from 6' @ #150/175/200
Time: 00:33
Stones Over 50" from 6' @ #175, 200, 225
Time: 00:26
Stones Over 50" from 6' @ #200/225/245
Time: 00:34
1 Min Stones Over 50"
#200*7 (-1)
2 Min Stones Over 50"
#225*5 (4th rep nearly killed me)

Assistance :
Seated Calf Raise #70*12*3

Scraped up wrists + back in perma-arch & little if any knee pain.

100614

Warm Ups

Strength:
1a. Squat Warm Ups 50*5*2, 70*5
1b. Pull Ups *6*3
2a. Squat 90 5, 110 5, 120*5
2b. DB Curl #40*6*3
PWR Snatch + OH Sq + Snatch Balance 20*9, 40*9,
Power Snatch 61 *2*3
Hang Clean Pull 70*3, 90*3, 110*3

Stretch
Eat

100114

Warm Ups (none)

Strength :
Stone to Box #10*2, #175*2, 200*1
Stones in Box (No Lapping) #150*2*2
Stone to Shoulder #150 2, 175*1, 200*1
DB BOR 60*10, 75*8*3

Stretch