W1: OLY's, W2: Gymnastics & W3: Arms

02/06/13

Workout 1: OLY's
Snatch (45) 10, (65) 4, (95) 4 (135) 2, (145) 2, (155) 2, (160) 1, (165) 1
Hang Clean (135) 2, (155) 2, (185) 2, (195) 2, (205) 2
Thruster (135) 2, (155) 2, (175) 2, (185) 2, (195) 2, (205) 2

Workout 2:
Pullups x 100
Box Jumps (30") x 50
Burpees x 50
Situps x 100
Leg Raise x 100

Workout 3: Arms
Cable Curls (42.5) 15, 15, 15
Triceps Cable Press (30) 15, 15, 15
Bar Curl (45) 20, (65) 12, (85) 10
Standing 21's x (50) 3 sets
Hammer Curls (40) 10, (35) 10, 10
Seated Alternate Curls (35) 10, 10, 10
Press Down (95) 10, 10, 10
Rope Press Down (30) 18, 18, 18