February 26, 2016 Lower Body

• Deadlift (double overhand): 315*1, 1 365*1, 1 
• Deadlift: 405*1,1,1,1
• Hanging Power Snatch: 95*3 115*3 135*3 145*3 155*1
• Hex Farmers: 365*104 365*90
• Ab-Wheel: 10, 10

I tend to be sapped for a week after going hard on deadlifting, and after testing last week to ensure my back was back to normal I was a bit flat here, kept it low and clean.  HPSs went well though, almost hit a PR. Finished with Hex farmers. 

February 25, 2016 Upper Body

• Pendlay Rows: 135*10 185*5 185*6
• BB Incline: 225*1 245*1, 1, 1, 1
• Sternum Pullups: 8, 6
• Standing Press: 135*8 135*8
• Dips: 10, 10

 usual stuff

February 24, 2016 Dodgeball

• Dodgeball: 85 minutes

February 23, 2016 Lower Body

• Squats: 275*1 315*1 350*1,1,1
• Front Squats: 225*1 250*1,1,1,1
• Good Mornings: 225*1 
• Dead Bugs: 10, 10

Sore from sprinting here, no way I was going to be anywhere near my max.  But still got the reps in that I wanted. 
 

February 22, 2016 Upper Body

• Bench Press: 225*3 245*3 265*2
• Bench Press (clusters): 275*1,1,1 250*1,1,1,1
• Pullups (clusters): 80*1,1,1 80*1,1,1
• DB Seated Press: 60*10 75*10
• Chest-Supported Rows: 160*3 170*2
• DB Reverse Flyes: 30*10

Good session, did some clusters here. 

February 21, 2016 Sprinting

• 110m: 2
• 100m: 3
• 110m: 1
• Total: 630m

Decent day outside, got some sprinting in, nothing unusual
 

February 19, 2016 Lower Body

• Deadlift: 365*1 405*1 440*1 460*1
• Hanging Power Snatch: 95*5 115*5 135*5 145*1 155*1
• Reverse Hypers: 60*10
• Narrow Stance Paloffs: 50*10 

Felt good at 460, will see if I can keep adding weight back on here.  

February 18, 2016 Upper Body

• Incline Bench: 205*1 225*1 245*1 255*1 265*1 270*1
• Slow Sternum Pullups: 3, 2
• BTN Press: 135*5 155*3 160*2
• W-Bar Cable Rows: 100*10 140*10 180*6

Did sternum pullups really slow here, about 5 seconds up 5 seconds down.  

February 17, 2016 Dodgeball

• Dodgeball: 80 Minutes

February 16, 2015 Lower Body

• BB Squats: 315*1 340*1 365*1 tight tight tight IT
• Front Squats: 225*1 250*1 275*1 300*1
• BB Calves: 365*10 365*10
• Pull-Throughs: 100*8 100*10
• Dead Bugs: 10, 10

Just one of those days....tight ITs, tight quads.  Felt like they were going to rip, just wouldn't loosen up no matter how much I worked them before hitting the weights.