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I just wanted to say thanks to Spartan Strength for the seminar this past weekend! What an awesome group of people. Can’t wait to work with all of you again in the future!

Push Press – 115kgx2x10, 110×10, 100x2x10 Back Squat – 155kgx3x10, 140kgx10 Leg Ext + BTN Press – 3×10 each (Superset) GHR Abs – 3×15, Pullups 2×10, Shrugs 2×10

What an awesome present! Thanks so much Top Secret Nutrition 🙂

Morning: 1.5hrs stretching, crossover symmetry, warming up Afternoon: Hang Power Snatch – up to 110kgx5, 105x2x5 Snatch Deadlift – up to 120×5, 140×10, 130×10, 125×10 RDL – 2×10 @ 90kg Rows – 2×10 @ 90kg Pullups, Abs

Turns out the hip isn’t ready to front squat with volume 4x per week, so, I must change it up. Push Press – up to 110×6, 120×10, 114×10, 108×10 Back Squat – up to 170kgx10, 161×10, 153×10 Leg Ext + BTN Shoulder Press – 3×10 ea

Morning: Back Squat – up to 210kg Snatch – up to 130kg Cleans – up to 150kg Stretching, Crossovery Symmetry Afternoon: Clean&Jerk – up to 165kg, cleans up to 175kg

Front Squats – 10×3 @ 150kg Sun: Light snatch, light cleans, stretching Ready for a new week!

Morning: :30 warm up/Dynamic Stretching Snatch – 10 singles at 50% Cleans – 15 singles at 50% Light Ab Work Afternoon: :30 warm up Cleans – up to 140×1, 145×1, 150×1, 155×1, 160×1, 165×1, 170×1, 176×1 Front Squats – 8

Today is usually a lighter/off day, but I went in and goofed off anyway. Bench Press – light 4×10 Db Bench Press (neutral grip) – 3×15 light Crossover Symmetry (shoulder rehab work) Bicep Curls (light) – 3×12 for elbow health (inside of left elbow has