Workout Summary


5x3x140 Back Squat

Complex 1:

  • 5x3x110 Slow Back Squat
  • 5x3x30 Dumbbell Jump Squat

8,8,7,8x60lbs Barbell Hip Thrust



Complex 1:

  • 15,15,15x90lbs Hamstring Curl
  • 14,12,12×37.5lbs Leg Extension
  • 15,15,15 Walking Lunges

Complex 2:

  • 1 min. Bike Sprint
  • 30 Bodyweight Squats
  • 10 Vertical Jumps



3x10x10lbs Medicine Ball Throw

5x3x75lbs Push Press

Complex 1:

  • 5x3x
  • 5x8x10lbs Overhead Medicine Ball Throw

8,8,7,6x60lbs Bent Over Barbell Row

8,8,8,8x50lbs Lat Pulldown



Complex 1:

  • 15,12,13x10lbs Lateral Dumbbell Raise
  • 15,14,14x10lbs Lying Tricep Extension
  • 14,12,12x10lbs Shoulder Press

Complex 2:

  • 15,13,14x40lbs Back Lat Pulldown
  • 15,13,12x40lbs Front Lat Pulldown
  • 15,14,14x40lbs Supinated Lat Pulldown

No Conditioning



I ate most of a tub of ice cream on Friday. Plus some chocolate. :\

5 rounds of 60-yard Farmers Walk (35lbs each hand) and Sprints



Emile’s birthday, which involved Alabama losing a game, a hurt hand, and a hangover. We made brownies this night. Comfort food.

5x5x39kg Clean from the Hang — this was much, much better at this weight. Still very slow getting underneath and bouncing the bar too high, but much better.

4 rounds of:

  • 5×17.5 Lateral Dumbbell Raise
  • 10 Box Jumps
  • 10x10lbs Overhead Medicine Ball Throws
  • 10 Broad Jumps
  • 10x10lbs Medicine Ball Slams

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