3/21/16 9AM 

Squat thrust
110 in 10:00

2PM
sq.thrust 7/minx 15min=105 in 15 min
2:00 rest

Bench PU ala CC
60 took 3:35=~17 rep/min
2:00 rest

Shoulder stand squat ala CC
29 took 1:35= ~19 reps/min
2:00 rest

50lb SB bent row
23 took 0.43= ~23 reps/min
2:00 rest

Shoulder bridge ala CC
62 took 1:50=~31 reps/min
2:00 rest

stool abs ala CC
30 took 0:40=~30reps/min

Arms overhead curnches+50lb xblah

3/22/16
Sq thrust 7/minx20minutes=140 reps in 20 minutes
dislocates with yellow band
5:00 rest

SHstand sq
30 with 0:10 hold on 10
stool ands
20 with 0:10 hold on 5

25lb DB curl 15/15

50lbDB SB 10/10 with 0:10 hold on on10

Claw grip towel hold
16kgx2:00

Sledge work
Shoulder dips

total time was 38:50 minutes

8PM
Sq thrust 7/minx10=70 reps in 10:00
Shoulder stand squat and stool abs
1-10,9-1=11:20 100 total reps each

3/24/16
Sq thrust 7/minx30min=210 in 30:00
2:00 rest

Bench pu ala CC
0:10 hold on 10
40 took 1:05
2:00 rest

50lb SB bent row
0:10 hold on 10
14 took 0:50

Should stand sq ala CC
1-5

Claw grip towel hold 16kgx3:00

5PM
Bench pu +50lb sb bent row
1-12, 11-1= 144 total in 15:00
2:00 rest

sq thrust
1-12, 1-6 in 10:00, 99 total

3/25/16 4AM
par shrugsxblah

Sq thrust 8/minx10min=80 reps in 10:00
2:00 rest
Should bridge 0:10 hold on 10
40 in 1:48
2;00 rest

Should stand sq
21x1:00

prayer squat holdx3

16lb sledge work

claw grip towel holdx16kg
0:45x5 with 0:15 second rest between sets

Noon
squ thrust ladder
1-10=55total 4;30
1-9=45 8:30
1-8=36 12:07
1-7=28 15;20
1-6= 21 17:42
1-5=15 19:13
210 total reps in 19:13

Shoulder bridge
1-10
1-9
1-3

50lb SB bearhud and high kneesx1:00

3/28/16 sick as a dog
sq thrust 8/minx15:00=120 reps in 15:00
2:00 rest

Should stand sq
3x20
stool abs
3x10 took a total of 4:30