Throwing Leather & Banning Metros - Page 2

**mschatz** · 09-05-2006, 11:09 PM

9/1/06

Speed Drills
Squats 135/8 225/5 275/3 300/2 225/5 225 Jump squats/5
SLD 135/6 185/6
Calf Press 360/10 450/10 540/10
Stretch

**mschatz** · 09-05-2006, 11:11 PM

9/5/06
Speed Drills
Clean 135/5 185/3 + 1 Jerk
Deadlift 225/5 315/5 365/1 315/3
Shrugs 315/8 225/23 135/20
Clean Row 135/8 x 2
Core/stretch

**mschatz** · 10-01-2006, 11:27 PM

Good thing i keep a written log, b/c i have really been slacking on keeping this maintained

9/8/06

Bench Press 135/20 205/8 225/4 225/4
WTD Dips 55/8 + 4 55/6 55/4 + 8
Push Jerk 135/5 x 2

Plyos
-Chair quick jumps 2 x 15
Various speed drills and ladder work
core/stretch

**mschatz** · 10-01-2006, 11:29 PM

9/11/06

Warmup consisting of treadmill, plyos and speed drills
Squat 135/8 225/5 235/5 245/5 255/5 170/20 (OUCH)
SLD 135/8 x 2 These were a LOT of fun after my first 20 rep squat set
Core/Stretch

Simple and efficient

**mschatz** · 10-01-2006, 11:30 PM

9/13/06

Bench Press 135/20 205/5 225/5 235/3 185/8
Push Jerk 135/5 155/5 175/3 185/3
Shrugs 225/10 315/6 225/15
Clean 135/4
core/stretch

**mschatz** · 10-01-2006, 11:33 PM

9/18/06

Warmup consiting of speed drills and dynamic stretching
Squats 135/8 225/5 275/3 295/2 185/20 (never anything but ass to grass)
SLD 135/6 185/6 205/6 (legs almost completely straight and bar must touch ground each rep - the last set was a bitch)
Clean + 1 Jerk 135/3 + 1

**mschatz** · 10-01-2006, 11:35 PM

9/20/06

Bench Press 135/20 205/5 225/5 225/5 225/3 135/20
WTD Dips 60/ 6 + 4 x 2 60/4 + 6
Clean Shrugs 185/5 225/3

Plyos:
ladder drills (high knees, bounding, karioake, jump skips)
Chair explosion 2 x 15

Farmers Walk 70/75 yds 70/45 yds (these are fucking awesome!!!!!)
Stretch

**mschatz** · 10-01-2006, 11:38 PM

9/22/06

Speed drills for warmup

Deadlift 225/5 295/3 345/1 400/1 315/3 (the 400 was a PR, the four plate dl is coming soon, hopefully with an accompanying video)
Clean 135/4 185/2 205/1 (quick, clean, efficient - got strong, explosive vertical thrust from the hips and ended with a solid catch)
Clean Row 135/8 x 2
Chins 1 x 8
Core/Stretch

**mschatz** · 10-02-2006, 11:48 PM

10/2/06

I had a nice week long break from anything physically strenuous. The good thing about working in china is that you get 2 hr massages for roughly 15 USD. Ahhh, i am rested

anyway,

Warmup of speed drills and plyos
Clean 135/5 185/3 205/2 (felt explosive as all hell)
Deadlift 225/5 275/5 315/3 385/1
Shrugs 225/10 315/8 315/6
Clean Row 135/12
Chins 1/12 1/8
core/stretch

**mschatz** · 10-04-2006, 12:07 AM

10/3/06

Speed drills warmup
OH Squat 135/6 145/6 155/5
OH Press 115/5 135/2 something went snap crackle pop in my should/neck at this point

Plyos
Chair explosion jumps 2 x 20
Step up jumps 1 x 16

Grip
Farmers walks superset with piece of shit grippers quick grip and holds 75/45 yards x 25 + long hold x 2

Stretch