Squat a lot

Coffee
2G tyrosine
10g BCAA
1 scoop NO Explode

BW 224 Well on 8/02/10 I weighed 218 for a 6 lb gain in a little over two weeks. This should slow down soon (less water weight accumulation) otherwise I'll be gaining WAY too much fat.

treadmill 20 minutes 0% incline 3-3.5 mph

Some speed bag work
Round the worlds
20kgx25/25
Canonball
20kgx whatever

Shot throw
6lb med ballx6x1

med ball over head throws
10lbx6x1
forward throws
10lbx6x1
Fun!

Power Clean & Jerk
60x1 1 1
70x1
80x1
90x6x1
Nice and easy. Catching these a little forward. Gotta remember to pull "back".

SKWATS
60x2 6
80x2
90x2
100x2
10gBCAA
1scoop NO Explode, this was a brilliant idea
165x over load, as was this.
115x6x6
First and last sets were belted. Surprisingly easy, never went anywhere near the black box. The unrack especially felt very light.

Calf raise
155x6
135x5
Upper back is fried...

Clean and press
60kgx5
65x2 2
75x2
Skipped the first set out of laziness (didn't want to take the 20's off). Used an extra 3kg on the last set.

1 hand swings
20kgx10/10/10/10x3 one minute between sets (10/10/10/10=1 set) took ~5 minutes. Add 2 reps per set next time.