#4 - Page 7

Samuel Hughes · 09-14-2010, 04:39 PM

Recovery Day

20xTGU, up to 25# KB

Some core work, on rings and swiss ball

Stretching

Samuel Hughes · 09-15-2010, 02:47 PM

2x150# Overhead Press (1s day) ---True PR
5x202.5# Deadlift (deload day) // 20x HSPU

5 rds:
8x35# KB Snatch/arm
~35 yard Hill sprint
~100 yard run
10x25# Dip
~70 yard run

Time: 13:55

3x15 75# DB Shrug // 3x10 135# SLDL

Samuel Hughes · 09-16-2010, 03:46 PM

Rest/Recovery Day

Some body weight movements and good mobility/stretching

Found out there is a BJJ club at UVa, which basically means free, if mediocre, lessons. Only problem is its in a school gym, which means I have to find access somehow... would love to try it out though.

Samuel Hughes · 09-17-2010, 01:46 PM

5x165lb Squat (deload day) // 20x 65lb Power Snatch

12/10/7 Incline Bench // 24x Box Jump
Ramped up to 180lb

40x 60lb DB Bench // 30x 32kg Pullup

4rds:
5x 45lb KB Clean and Press
5x 45lb KB Renegade Row
8x 24kg KB Swing
8x 24 kg KB Swing

Time: 8:23

ABS/obliques

Samuel Hughes · 09-19-2010, 01:29 PM

Rest Day

Saw alabama Vs Duke, sat in the 3rd row, 30 yard line. I

Samuel Hughes · 09-19-2010, 01:34 PM

1,1,1 175lb Power Clean
Ugly but a PR

5x95# Overhead Press (deload day) // 40x50lb Dip

3x10 GHR // 3x15 Supine Ring Pull ups

4x80yd Prowler Push
Time:8:30
Didn't perform this very well today.

Samuel Hughes · 09-20-2010, 05:07 PM

7x3 105lb+Band Squat // 3x 30" Box Jump

4x237.5lb Bench Press (3s day) // 60x40lb Pull-up

4x10 80lb DB Row // 50x Incline Ring Push Up

30x65lb Barbel Lunge

First day with the banded squats at Total Performance....really liked them.

Samuel Hughes · 09-22-2010, 12:53 PM

Rest Day- Did nothing

Ate much peanut butter.

Samuel Hughes · 09-22-2010, 03:46 PM

3×3 90lb Snatch Pull // Snatch Balance

10×292.5lb Deadlift (5s day) // 20xHSPU

5×10 GHR // 32lb Chain Dips // 235lb Trap Bar Shrugs

Prowler Work: 5x30yd 140lb
Time: 6:20

Samuel Hughes · 09-24-2010, 03:33 PM

3×3 90lb Snatch // High Box Jump (44″)

6×242.5lb Squat (5s day) – Disappointed in this after my DLs went so well earlier this week.

12/10/8 Incline Bench // 3×3 90lb Pullups- Ramped up to 180lbs on bench, up the weight 5lbs next time.

5×8 130lb Cable Fly // 50x 100lb DB Row

KB Oblique Work //3×50 yd 140lb Prowler Push