Hang clean: 6x3@ 155
Row: 6x3 @ 90
French press: 3x5 @ 70 lbs
Rack dead: 2x225, 2x315, 2x405, 1x425

8-24-08

Bench: 3x5 @ 185
FSQ: 5x135, 4x140, 3x160, 4x140, 5x135
Pwr Curl: 5x5 @120

8-22-09

Daily Dozen

OAS: 3 mins @ 32 kg; 6 rpm
2 mins @ 24 kg; 10 rpm
OACJ: 3 mins @ 32 kg; 6 rpm
2 mins @ 24 kg; 8 rpm

Swings: 3x10 @ 32 kg
2x 10 @ 24 kg

Chins: 25 reps @ bw

Daily Dozen
Hang clean: 6x3 @ 145 lbs
DB rows: 6x3 @ 85 lbs
French Press: 3x5 @ 70 lbs

8/17/09

FSQ: 5x115, 4x135, 3x155, 4x135, 5x115
Bench: 3x : 5x185, 3x190, 2x200
Pwr Curl: 5x5@ 100

8/10/09

AKC Fitness Protocol Lvl 13 @ 16 kg
Jerk: 12 rpm
Snatch: 12 rpm
LC: 12 rpm

AKC Fitness Protocol Lvl 13 @ 16 kg
Jerk: 10 rpm
Snatch: 10 rpm
LC: 10 rpm

Chins: 25 reps
Pseudo pushups: 25 reps

8-7-09

Daily Dozen

Burpees: 2x25 reps
Squats: 50 reps w/ 45 lbs pack
Chins: 3x8 w/ 45 lbs pack
Press: 50 reps @ 2x16 kg

Finishing up my WTF week. Next week will be active recovery so lots of yoga, bw, and whatnot. I had originally planned to start hitting up the barbell movements again with school kicking off in a week. Unfortunately I am looking at having to work 40+ hours a week and take about 16 hrs worth of classes to graduate on time(read BUSY). This may keep me from the gym, with its inflexible hours, and at the house working with the kettlebells. Gonna ponder this conundrum for a bit and see if it will be manageable to have decent gym time or just come up with some "hard living comrade" kookballery.

8-4-09

C&J: 100 reps @ 32 kg; 50R/50L
Chins: 30 reps
Goblet SQ: 3x8 @ 32 kg w/ 45 lbs pack

AKC Fitness lvl 13 @ 16 kg
Jerk: 12 rpm
Snatch: 12 rpm
LC: 12 rpm

LC: 3x10 @ 32 kg
Swing: 100 reps @ 16 kg

8-1-09

Daily Dozen
Jerks: 2x16 kg; 20 mins for 10 rpm; ttl: 200 reps
Daily Dozen