January 4, 2017 dodgeball

• Dodgeball: 90 minutes

January 2, 2017 Sprinting

• 200m: 3
• Total: 600m

January 1, 2017 Full Body

• Front Squats: 225*1 250*1 275 (cluster)*1,1,1,1,1
• Squats: 315*1 340*1 365*1 385*1
• Bench Press: 225*1 250*1 270*1 280*1 290*1
• T-Bar Rows: 185*3 250*5,4,4 265*3 280*2 300*1
• Pull-Throughs: 120*5, 5, 5, 5, 5, 5, 5, 5, 5, 5 
• Sternum Pullups: 8, 4
• DB Farmers: 120*81 120*61
• Ab-Wheel: 10, 10

Aaaand a new year.  I remember last new years, I tweaked my back pullling 505. Hard to believe that was a year ago, my goodness time flies, especially with the MBA classes & job search.

December 31, 2016 Sprinting

• 110m: 8
• Total: 880m

Weather was decent.  That puts a wrap on another year.  35 years old. My goodness.  Over half my life I've been doing this.  Someone born the day I started in the gym is now in college...how does the time pass this quickly? 

December 29, 2016 Full Body

• Deadlift (double overhand): 315*1 365*1
• Deadlift: (cluster): 405*1,1,1,1,1,1,1,1,1,1
• Snatch-Grip High Pulls: 135*3 185*2 205*1,1,1 185*2
• HPS: 95*3 115*3 135*3-60 second hold 145*2-30 second hold
• BB Incline: 185*3 210*3 230*1,1,1,1,1,1,1
• BB Rows: (cluster) 225*6,6,6
• Reverse Hypers: 120*5 120*5
• DB Suitcase Carries: 85*83
• FS WSARC: 27.5*8 30*10

December 27, 2016 Sprinting

• 110m: 2
• 200m: 2
• 110m: 2
• Total: 840m

December 26, 2016 Full Body

• Front Squats: 225*1 265*1 295*1 315*1
• Squats: 325*1 345*1,1,1,1,1,1,1 couldn't find groove
• Bench Press: 225*3 245*1 265 (cluster)*1,1,1 225*3,3 
• Pull-Throughs: 150*10 150*10
• Pullups: 85*2 85*1,1 85*1,1
• Chest-Supported Rows: 90*10 90*10 90*10
• Waiter Carries: 80*102
• Dead Bugs: 10, 10 

Couldn't get in to a good groove on squats, felt odd, didn't force it. 

December 24, 2016 Sprinting

• 110m: 4

Freezing rain...not good times

December 22, 2016

• Deadlift: 315*1 365*1 405*1 425*1 445*1 455*1,1,1,1,1
• Snatch-Grip High Pulls: 135*3 175*3 185*3 200*2
• Hanging Power Snatches: 135*3 145*1 155*3
• BB Incline: 185*3 205*3 225 (cluster)*1,1,1,1,1,1,1 
• BB Rows: 225*5 245*5 265*3
• Reverse Hypers: 120*5 120*5
• Suitcase Carries: 80*80
• Narrow-stance Free-standing paloffs: 30*10 30*10

December 21, 2016 Dodgeball

• Dodgeball: 90 minutes