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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 5/16/14 at 8:53am
5-15-2014

Sotts Press 5x5
No Hook No Feet off low blocks 80x2 90 x2 100 105x1x2 110x1x2 115x1x2
Snatch Deadlift 100x4 120x3 130x3 140x2 150 155 160 
DB Incline
Scarecrows

Not so swamp assy today...
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 6/05/14 at 8:49am
6-2-2014
AM 
Power Clean+PP100x2 110x1x2 120x1x2 130x1x2
Back Squat 120x7 140x5 160x4 180x4 200x4x4
PM
Pull+Snatch 80x2 90x1x2 100x1x2 110x1x2 120x1x2 130
Jerks 120x2 130 140 150 160 170 180 190 200

6-3-2014
Low Hang Clean 120x2x2 130x2 140x1x2 150x1x2 160x1x3
Clean Pull 140x3 160x3 170x2x2
Press from the Split 3x5

6-4-2014
AM
Snatch with pause 80x2x2 90x2 100x2x2 110x2 120x2x2
Back Squat with pause on first rep 120x7 130 x4 140x4 150x4x2 160x4x3
Kang Squats 4x6
PM
Snatch 80x2 90x2 100x2x2 110x2 120x2x2
Clean 120 130 140 150 160 170 180x1x2 190 195
Bullet Proof Shoulders x3

The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 6/11/14 at 8:59am
6-5-2014

Jerk Recovery 120x3 140x2 160x2 170x2 180x2 190x2 200x1x2 210 220
No Hook No Feet Off the low blocks 80x2x2 90x2x2 100x1x3
Press from the Split 4x5

6-6-2014
AM
Power Snatch off the blocks 80x2 90x2x2 100x1x2 110x1x2 
Drop Snatch 70x3 80x2 90x2x3
Snatch RDL 70x5 90x4x4
PM
Snatch 80x2 90 100 110 120x1x2 130 135 140 missx2 140
Clean and Jerk 120 130 140 150 160 170 180 

6-7-2014
Back Squats 120x5 140x4 160x3 180x3 190x3 200x2 210x2 220x2 230x2
DB Bench 3x20 

6-9-2014
AM 
Power Clean off blocks 100x2 110x2 120x1x2 130x1x2 140x1x2
Back Squats 130x5 150x4 170x4 180x3 190x3x5
PM
Snatch 80x2 90 100 110 120 130 135 140 miss x2 141 miss 141
Jerk Doubles 120 x2 130x2 140 150 160 170

6-10-2014
Hang Power Snatch 70x3 80x2 90x2 100x1x4
Snatch Pull 100x3 120 x3 140x3x2
Snatch Grip Press 5x5
Step Downs 3x10
Pull ups 4x3
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Duncan McCallum View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 6/11/14 at 9:12am

Yeah yeah...you're hella strong.

But what about your hair...show us the hair, my precious...
The man in the arena.
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CHAD View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote CHAD Quote  Post ReplyReply Direct Link To This Post Posted: 6/16/14 at 12:13pm
Fat Elvis,

It was really good to see you and Beth.  
...Josh
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 6/24/14 at 9:10am
Originally posted by CHAD CHAD wrote:

Fat Elvis,

It was really good to see you and Beth.  

Don't hate, my mane is beautiful!

6-23-2-14

AM
Power Cleans 100x2 110x2 120x2 130x2 135x1x3
Snatch Pulls 100x3 120x2x2 140x2x3

PM
Snatch 80x2 90 100 110 120 130 135x1x2
Clean and Jerk 90 120 140 160 170 180 (with a crapload of misses then) 1x2
BP Shoulders

I've gotten into this bad habit the last few session of not getting set before I pull, not cool. We are going to start our peak for nationals so things are about to get boring around here. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 6/25/14 at 8:45am
6-24-2014

Pull+Clean+Clean 120x1x2 130 140 150 160 
Back Squats 120x5 140x4 160x4 170x4 180x4 190x4x4
RDLs 100x5 110x5 120x5x2

Really random but the cleans on these felt great, was going to record 160 and forgot, well because I prefer to post useless stuff on my social media things instead of stuff that actually matters....Knees were really not happy but oh well. Start lists and what not came out for nationals. I assume since they asked for commentators they are having a livestream for this event. I am commentating on the 94 B session Saturday night and I live Sunday at 5 mountain time. Just a few more weeks to start tightening things up. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Duncan McCallum View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Duncan McCallum Quote  Post ReplyReply Direct Link To This Post Posted: 6/25/14 at 9:03am
get it done Tom!
The man in the arena.
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 7/14/14 at 8:52am
Let's get caught up shall we...

6-25-2014
AM 
Hip Snatch 80x2 90x2 100x1x2 110x1x3
Jerks 120x2 130x2 140 150x1x2 160x1x2 170x1x2 180 190 200x 201
PM
Snatch 50x3 50x2 70x2 90x2 110 120 130miss x2 135 missx2 135
Clean 70x2 90x2 110 130 150 170 180 missx3 180 (weird back was super dead on these)

6-26-2014

Coops 5x3
Snatch off low blocks 80x2 90x2 100x2 110x1x2 120x1x3 
 FS 120x3 140x2 160x2 170x2 180x2x2

6-27-2014
AM
Low Block PS 80x3 90x2 100x2 110x1x3
Drop Snatch 70x3 80x2 90x2 100x2 110x2
PM
Snatch 50x3 50x2 70x2 90x2 110 120 130 missx3 130 135 missx2 135 140x 140 
Clean and Jerk 70 100 120 140 160 170 180 

6-28-2014

Back Squat 120x5 140x4 160x3 180x2 190x2 200x2 210x3x4
Jerk Supports 120 140 160 180 200 210 220 230 

6-30-2014
AM 
Pull+Clean+Clean 120x1x2 130x1x2 140x1x2 150x1x2 160
Push Press 110x4x2, 130x3x4
PM
Snatch 50x3 50x2 70x2 90x2 110 120 130x 130 135missx2 135
Jerks 70 100 120 140 160 170 180 

7-1-2014
High Hang Clean 120x2 130x2 140x2 150 160x1x2
Back Squat 120x5 130x4 140x3 150x2 160x2 180x2 190x3x3
Kang Squats 4x6

7-2-2014
AM
Hi Block Snatch 80x3 90x2 100x2 110x2 120x2x2
Jerks 120x2 130x2 140 150 160x1x2 170x1x2
PM 
Snatch 80x2 90x2 100x2 110x2 120x2 130x2x2
Clean 70 100 120 140 160 170 180

7-3-2014
Coops 5x2 
NHNF 80x3 90x3x4
FS 120x3 140x4 160x2 180x2 200 220 

7-4-2014
Snatch 50x3 50x2 70x2 90x2 110 120 130 135
C&J 70 100 120 140 160 170 

7-5-2014
Back Squat 120x3 140x3 160x3 180x2 200x2x2
DB Press 3x20 

7-7-2014
AM
Power Clean off blocks 100x2x2 110x2 120x2 130x2x2
Push Press 3x5, light
PM
Power Snatch 50x3 50x3 70x2 90x2 100 110x1x2
C&J 70 100 120 140 160 170 180 190 195 

7-8-2014
Power Snatch 80x3x2 90x2x2 100x2x2 
Back Squat 120x5 130x4 140x3 150x2 160x3x2

7-9-2014
AM
Power Clean off blocks 100x2x2 110x2 120x2x2 130x1x2
Drop Snatch 80x2x5
PM
Snatch 50x3 50x2 70x2 90x2 110 120 130 135 140 

7-11-2014
AM 
Power Snatch off high blocks 80x2x2 90x2x2 100x1x2
RDLs 4x5, light
PM 
Snatch 50x3 50x2 70x2 90x2 110 120 130 137
C&J 70 100 120 140 160 170

7-12-2014
Back Squat 120x5 140x5 160x4 180x3 200x2x3
Snatch Grip Press 50x6x2 60x6 70x6

And that's that. Boring week ahead until we flight out Thursday. 


The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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C. Smith View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote C. Smith Quote  Post ReplyReply Direct Link To This Post Posted: 7/14/14 at 9:08am
What numbers are you going to hit at Nationals?  PR's in both?
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 7/22/14 at 9:00am
So Nationals wasn't exactly what I had hope for but here's the low down on what happened. Plan was to open at 142 (I always put down a bit lower just in case something isn't clicking, in this case 140). Last warm up attempt at 137 my left elbow got wobbly on the lockout and didn't feel right. Kept my opener at 140 and went out there, each one was a no go, something wasn't right. On the third I tried pulling as hard a s I could and took a stroll with it and the elbow was not pleased with this decision. So I bombed and regrouped in the back for clean and jerks. As I went through warm ups I really had to push hard for a clean lockout on each jerk, not a huge issue for me but never this hard. On my last warm up with 180 my elbow felt like it completely bent the other way and Sean withdrew me from the competition. 0/6 was not what I wanted by a long shot and I was pretty aggravated with myself and the situation at the time being but I am dealing with it and moving on. 

Injury wise, obviously I hyper-extended the thing but the med team and I feel I lucked out and didn't tear or rupture anything. We had a red eye that night and after I got some sleep I have been rotating ice, heat, and voodoo floss frequently and it feels pretty good today. No bruising, or noticeable swelling (just a tiny bit outside the UCL). The only pain I feel is when I make a fist and it's not excruciating so that's a good sign. I have an appointment to get it checked later this week and then we will go from there. 

Meet wise, I try to find something to improve upon that I was lacking in the last training cycle and my list is a lot shorter than the last big meet. Physically I felt fine leading up to it, no big issues there so I am keeping up with my recovery and such outside of training. Biggest things have got to be my consistency in training. I am not where I should be in that department. I started to get better at the end of training but it was too little too late in my opinion. Oh and I need to snatch more, ha ha ha. 

Overall you learn something from each experience and if you think you have it all figured out chances are you aren't even close. The rest of this week will be little to nothing with some back work (extensions, UDL, etc.) and light back squats. Next on tap is the American Open, I've got 20 or so weeks to get my stuff together. First heal the elbow, then back to it.

Congrats to all my teammates at these weekend's meet. Lots of first timers and you wouldn't have known it by their performances. A bunch of hardware came home and Salt Lake City by far blew away the field in terms of a nationals set up and made a tough act to follow for future national meets. Congrats to all the other competitors and teams this weekend. USAW has taken some big steps forward for sure and the future looks good.
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 7/25/14 at 8:38am
7-23-2014

AM 
Split Squats 4x10
DB Bench (light) 3x20
Band Pull Aparts 3x15

PM 
Weighted Back Extensions 3x10
Oblique crunches 3x15 each side

7-24-2014
Back Squats 120x5 140x5 160x4 170x4x4
Push ups 2x15
Pull ups 2x15
Glute ham raises 2x10

Just getting some light work in and blood flowing. Been voodoo flossing, e-stiming, and working on my elbow around the clock and had almost no pain during yesterday's training. Went to my PT later in the day and had it worked on a bit. It doesn't look like there is any structural damage so as long as the rest of this week is pain free I will slowly get back into the lifts next weeks. Fingers crossed. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 8/05/14 at 6:14pm
7-28-2014
AM 
Pull+Power Clean 100x2 110x2 120x2 130x2
Push Press 130x5x5

PM 
Pull+Snatch 80x2 90x1x2 100 110x1x2 115 120x1x2
Clean+Clean+Jerk 120 130 140 150 160x1x2 

7-29-2014

Power Snatch off blocks 70x2 90x2 90x2 100x1x3
Back Squats 200x5x5
DB Rows, Oblique Crunches, Push ups

7-30-2014
AM
Power Clean 100x2 110x2x2 125x1x2 135x1x2 145x1x2 
Overhead Squat 75x5 90x4x2 100x4x2

PM
Power Snatch 75x3 85x2 90x2 100x1x2 105 110x1x2
Clean 120x2 130x2 140x2 150x2 160x3 170x3
RDL 110x4x5

7-31-2014
Snatch Grip Press 5x5
Front Squat 120x3 140x2 160x2 170x2 180x2 190x2 200x2
DB Rows, Step Downs with a band, GHD Sit ups

8-1-2014
AM
Power Snatch 80x3 90x3 100x2 105x2x2
Standing Press 3x5

PM
Snatch 80x3 90x2 100x 110x2 115x2 120x2

8-2-2014
Back Squat worked up to 230x5
Pendlay Rows 5x6, planks, handstand holds

8-4-2014
AM
Pull+2 Power Snatch+2 Overhead Squats 70x1x2 80x1x2 90 100
Push Press 135x5x4

PM
Snatch 90x2 100x2 110 120 125x2
Jerks 120x2 130x2 140x2 150x2 160x2 170x2 180x2 190x2

8-5-2014
Power Clean off blocks 100x2 108x2x2 116x2x2 125x2
Back Squat 210x5x5
DB Bench, Chest Supported Rows, KB Swings 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
Postaholic
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 1/03/17 at 11:07pm
Hey yo, what's cookin' good lookin'?

Hope everyone had a good Holidays with their family and friends. 

1-2-2017 

Snatch+Low Hang Snatch work up to 125
Clean Pulls 3x5 @ 190 
Back Squats 3x4 @ 210 
Cable Pulldowns 3x15
Weighted Ab Mat Sit Ups 3x15 
Cable Curls 2x12 

1-3-2017 
Strict Press 3x3 @ 112, 80 x10, 80x12 
Sled Push 4x100' @ 160 (no clue what the sled weighs) 
Cable Pushdowns 3x12



The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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TomLawrence View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 1/04/17 at 1:18pm
Tom!  Good to have you back around, sir.
Aim high. Stay hungry.
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Srokus View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 1/08/17 at 10:37pm
1-5-2017

Every :90 for 12:00 Snatch x2 @ 100, 105, 110 
Every :90 for 12:00 Power Clean& Jerk @ 120, 125 
Sled Push :30 on :30 off building in weight x10 

1-7-2015

Back Squat 3x4 @ 213
Sumo Deadlift 3x3 @ 210, 220, 230 
Strict Press 3x5 @ 80, 90, 90 
DB Lateral Raises 2x12 
Cable Curls 2x12 

The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Post Options Post Options   Thanks (0) Thanks(0)   Quote JustinBlatnik Quote  Post ReplyReply Direct Link To This Post Posted: 1/09/17 at 11:47am
Welcome Back Tom! Any plans to throw again??
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Srokus View Drop Down
Postaholic
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 1/12/17 at 9:49pm
Originally posted by JustinBlatnik JustinBlatnik wrote:

Welcome Back Tom! Any plans to throw again??

That's the plan, right now. It's all gonna depend on my schedule with the gym and school. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
Postaholic
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 1/16/17 at 10:10pm
1-10-2017 
Back Squat 3x6 @ 175
Bench Press 3x3 @ 130
Strict HSPU w/ 30# vest 2x12 
A) DB Skull Crushers 2x12 B) DB Lateral Raises 2x15 
A) Triceps Push Downs 2x15 B) Bent Over Flies 2x15 

1-12-2017 
Back Squat 3x5 @ 185
Snatch x3 E:90 up to 115
Snatch Tension Pulls 3x3 @ 150, 160, 170 
Strict HSPU with 30# vest x3 E :30 x10
A) Russian KB Swings 3x10 B) Walking Lunges 3x100'

1-14-2017 
Back Squat 4x3 @ 213
Power Clean + 5 Push Press up to 125
TnG Clean x3 E :90 up to 140 
Deadlift 2x1 @ 272
A) Cable Pulldowns 2x12 B) Hammer Curls 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
Postaholic
Postaholic

Almost as strong as the top women +75kg

Joined: 9/03/08
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 1/22/17 at 10:07pm
1-17-2017

Back Squat 3x6 @ 180
Power Snatch x3 E :90 up to 95
Strict HSPU +30# vest X3 E:30 x10 +ME set (10) 
Close Grip Floor Press 2x12 
Banded KB Swings 3x15 
Walking Lunges 3x100'

1-19-2017 

Back Squat 3x5 @ 190 
Snatch From the Hipx3 E:90 x7 up to 110
Hang Power Clean x3 E:90 x7 up to 125 
BB Rows 3x15 
Cable Curls 2x12 
Rear Delt Flyes 2x12 

1-21-2017 
Session 1 
Back Squats 3x3 (suppose to be 4 but missed my third set) @ 220 
Clean x2 + Power Jerk x2 E 2:00 up to 140 
Snatch Pulls 5x3 @ 150 

Session 2 
Strict Press 3x5 @ 80 
Deadlift 5 attempts to set heavy triple, ended at 270 
Triceps Ext. 3x15 
Single Arm Row 3x12 

Trying to get my hand on some indoor shots on the cheap so throwing can begin next week. SO far strength is where I want it. 


The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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Srokus View Drop Down
Postaholic
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Almost as strong as the top women +75kg

Joined: 9/03/08
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 1/31/17 at 11:26pm
1-23-2017

Back Squat 3x6 @ 185
Snatch High Pull x2 + Snatch Pull Under E :90 to 100
Power Clean & Jerk + Hang Power Clean & Jerk E :90 to 120 
Tabata Push Ups 
Single Arm Upright Rows 3x12 ea. arm 
Rear Delt Flyes 3x15 

1-25-2017 
Back Squat 3x5 @ 195 
Split Jerk x3 E :90 up to 160 
Power Clean + 3 Push Press E 2:00 up to 130 
DB Sumo RDLs 4x12 
Triceps Ext. 3x15 
DB Side Raises 3x15
Band Lat Pull Downs 3x15 

1-27-2017
Back Squats 3x3 @ 220 
Power Snatch + Snatch E :90 up to 120 
Tabata Push Ups with slingshot 
Fat Grip Hammer Curls 3x12 
DB Rear Delt Flies 

1-28-2017 

16# Shot: 5 Stands, 10 Fulls 
35# Weight: 10 One Turns 

Sent in a request to throw at the Arnold, let's see if this show gets started early. 
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

www.thestrengthagenda.com
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crazysaladboy View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote crazysaladboy Quote  Post ReplyReply Direct Link To This Post Posted: 2/01/17 at 10:56am
I hope you get to go to the Arnold.  Would be fun to hang out again.  Been WAY to long, my friend
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Postaholic
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Almost as strong as the top women +75kg

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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 2/13/17 at 9:17pm
1-30-2017 

Back Squats 3x6 @ 419#
Snatch Pullx x2+ Snatch Pull Under E :90 up to 242#
Power Clean+2 Hang Power Clean E:90 up to 286#
Bench Press 3x5 @ 275#
Strict HSPU 3x12
Bent Over Reverse Flies 3x12 

1-31-2017

16# Shot 
5 Overhead tosses, 5 Stands, 12 Fulls 

2-1-2017 

Back Squat 3x5 @ 440#
Bench Press 3x3 @ 286#
Deadlift off 4" @ 660#
Banded KB Swings 3x10 
Barbell Curls 2x12 
Triceps Ext. 3x15

2-2-2017 

35# Weight Throws

5 1-Turns, 10 2-Turns

2-5-2017

Tried squatting, missed my first set of 3 at 500# and decided to go throw, who am I?

Anyways, threw the 35#

5 WFH, 5 1-turns, 12 2-turns 

2-6-2017 

Back Squat 3x6 @ 430# 
Bench Press 3x3 @ 275%
a) Strict HSPU 2x12  b) DB Side Raises 2x15
a) Cable Crossovers 2x15 b) Triceps Extensions

2-7-2017 

16# Shotput

5 Overheads, 5 Stands, 12 Fulls

2-8-2017

Back Squat 3x5 @ 451#
Snatch worked up to 286# x3
Bench x2 OTM5 @ 286#
Snatch Grip RDLs 3x12 @ 242# 
One Leg Squats 3x12 each leg 
Squat Jumps 2x20 

2-10-2017 

Back Squat 4x3 @ 484#
Clean+3 Thrusters E:90 up to 308#
Deadlift 2x1 @ 600#
Pull Downs 3x12
TRX Curls 3x12 

2-12-2017

35# Weight Throws

10 1-turns, 12 2-turns



 



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Postaholic
Postaholic

Almost as strong as the top women +75kg

Joined: 9/03/08
Location: United States
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Srokus Quote  Post ReplyReply Direct Link To This Post Posted: 2/20/17 at 9:02pm
2-13-2017 
Back Squat 3x6 @ 440# 
Every :90 Snatch x3 up to 264# 
Bench 3x5 @ 264#
A) DB Side Raises 2x15 B) DB Bent Over Raises 2x15
KB Swings 3x15 

2-15-2017 
Back Squat 3x5 @ 463#
OTM7 Power Snatch x3 up to 242#
OTM7 Power Clean x3 up to 286# 
A) Cable Rows 3x15  B) DB Reverse Flies 2x15 
A) Pull Downs 3x15  B) TRX Curls 2x12 

2-17-2017 
Back Squat 4x3 @ 507#
Every 2:00 Clean and Jerk x2 up to 352#
Snatch Pulls 4x5 @ 352# 
A) Strict HSPU 3x12 B) KB Row 3x12 

2-18-2017
16# Shot, goal was to stay loaded on the right and block the left hard
5 Overhead Throws, 5 Stands, 12 fulls best of 47'

35# Weight, goal was to get over the right better and push through each turn to the front 
5 1-turns
12 2-turns, popped one off at the end at 66'
The competitor to be feared is not the one who worries about others, but the one who goes on making their business better at all times...

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