Row, Situps, KB Snatch, KB Swing

04/30/14

3 rounds of:
Row 500m
Situps x 25
---
2 rounds of:
KB Swing (70) 25
KB Snatch (70) 5R/5L
Situps x 50
Row 500m

W1 Legs & W2 Row, L Sit, Situps

04/29/14

Workout 1 Legs

Box Squat (225) 10, (315) 10, (365) 10, (405) 10, (435) 4
Leg Press (820) 20, (1000) 20, (1180) 10, (820) 10
Leg Extension (150) 15, 15, Single Leg (70) 10R/10L
Walking Lunges (95) 3 x 20
Leg Curls 5 x 15

Workout 2

6 rounds of:
Row 500m
L Sit to Failure
Situps x 25

W1 Snatch, C&J, Double Unders, Pullups & W2 Arms

04/28/14

Workout 1

AMRAP 8 min
Squat Snatch (135) 7
Double Unders x 21
(4 rounds)
---
AMRAP 8 min
Clean & Jerk (135) 7
Double Unders x 21
(3 rounds, 6)
---
Pullups (strict) 4 x 10
Pullups (kipping) 60
---

Workout 2 Arms

LF Machine Curls 4 x 15
Pushups 4 x 25
Incline DB Curls 3 x 10
Pressdown (bar) 3 x 12
Pressdown (rope) 3 x 20
Hammer Curl 3 x 10
Cable Curl 3 x 10
Overhead Rope Press 3 x 10

Workout 1 Trail Run & Workout 2 Row, Situp, Snatch, Jerk, OHS

04/17/14

Workout 1 Trail Run

Workout 2
2 rounds of:
Row 500m (2:00/500m pace)
Situps x 25
Snatch x 5 (75) (95)
---
2 rounds of:
Row 500m (1:50/500m pace)
Situps x 50
Snatch (135) x 5
Jerk (135) x 5
Overhead Squat (135)

Snatch, Squat, Jerk

04/25/14

4 rounds with the following weights 75, 95, 135, 155#
Snatch x 5
Squat x 5
Jerk x 5

W1 Back & W2 Snatch

04/24/14

Workout 1 Back

TRX Rows 3 x 15
Pullups 3 x 10
--ss--
Cable Rows (140) 10, (180) 10, (200) 10
Pulldowns (140) 10, (180) 10, (200) 10
---
HS Row (290) 10, 10, (380) 10
TBar Rows (135) 3 x 10

Workout 2
Row 400m
Snatch (75) 2 x 4, (95) 2 x 4, (135) 4 x 1, (155) 2 x 1, (165) 2 x 1
Snatch Grip Deadlift (185) 10

Rest Day - Sick

04/23/14

Rest Day

nickdalprawod.blogspot.com

W1 Shoulders, W2 Hams & Glutes, W3 Arms

04/22/14

Workout 1 Shoulders
"JT"
21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups
---

Shoulder Press/ Push Press (65) 10/5, (75) 10/5, (95) 10/5
Rear Fly Machine 4 x 15
Seated Lateral Raise 4 x 10

Workout 2 Hams & Glutes
Abductor 4 x 15
Single Leg Press 3 x 10
Stiff LEg Deadlift 3 x 10
Prone Leg Curls 3 x 15

Workout 3 Arms
3 rounds of:
Ropes (alternating waves) 60 seconds
Rope Pulleys 60 seconds
Rest 60 seconds
---
Seated Alternate DB Curl 3 x 10
Preacher Curl (50) 3 x 12
Rear Forearm Curls 4 x 10

W1 Back & W2 Row

04/20/14

Workout 1 Back

Deadlift (135) 10, (225) 10, (315) 4, (365) 2, (405) - , (365) 2, (315) 10
Barbell Rows 4 x 10
Hammer Rows 4 x 10
Pulldowns 4 x 12
Close Grip Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10


Workout 2

Row 1500m (2:00/500m pace) x 3

W1 Chest, Calves & W2 Row

04/19/14

Workout 1 Chest & Calves

Bench (45) 30, (135) 20, (185) 15, (225) 15, (275) 10, 10, (225) 15, (185) 15, (135) 25
Techno Gym Press 4 x 15
Incline Hammer Press 3 x 10
Incline DB Fly 3 x 10
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Workout 2

Row 1000m x 5 (2:00/500m pace)

W1 Legs & W2 Row

04/18/14

Workout 1 Legs

Squat (45) 20, 20, (135) 20, (225) 20, (275) 17, (315) 12, (365) 4, (275) 15
Leg Press (820) 20, (1000) 20, (1180) 20
Single Leg Extensions 4 x 15R/15L
Walking Lunges (95) 3 x 20
Prone Leg Curls 4 x 15

Workout 2

Row 500m x 10 (sub 2:00/500m pace, 30 second rest periods)

Cleans, Muscle Ups, KB Swing, Burpees

04/17/14

Power Cleans (95) 10, (135) 4, (155) 4 (185) 4, (205) 4, (215) 4, (225) 2
---
EMOM for 5 minutes
Power Clean (185) x 3
Bar Muscle Ups x 3
---
EMOM for 5 minutes
Power Clean (185) x 2
Muscle Ups x 2
---
5 rounds of:
KB Swing (53) x 20
Burpees x 10
(7:00)

W1 Back & W2 Press, Pullup, Toes to Bar, Situps, Double Unders

04/16/14

Workout 1
TRX Rows 3 x 15
Pulldowns (140) 12, (180) 12, (220) 12
Front/Rear Pulldowns (light) 4 x 10/10
Straight Arm Pulldowns 4 x 10
Cable Rows (light) 3 x 15
Face Pulls 3 x 10

Workout 2
4 rounds of:
Shoulder Press/Push Press (115) 12/6, 12/6, 10/5, 8/4
Pullups x 20
---
Toes to Bar x 50
Situps x 100
Double Unders x 150

W1 Double Unders, Situps, Ring Dips, Pullups & W2 Squats, Extensions, Lunges, & Calves

04/15/14

Workout 1
Double Unders x 40
Situps x 30
Ring Dips x 20
Pullups x 10

Workout 2
6 rounds of:
Squats (185) x 15
Leg Extensions (150) x 15
---
Walking Lunges (95) 3 x 20

5 rounds of:
Standing Calf Raise (290) x 10
Seated Calf Raise (145) x 15

Arms

04/14/14

LF Machine Curl 4 x 15
Rope Press 4 x 20
Incline DB Curl 4 x 12
Overhead DB Press 3 x 10
Barbell Curl 4 x 15
Press Down 4 x 15
Hammer Curl 4 x 10R/10L

Chest & Arms

04/12/14

Bench (135) 20, (225) 10, (315) 5, (335) 3, (365) 1, (315) 5
Hammer Incline Press (200) 10, 10, 10
Decline Press (225) 15, 15, 15
Cable Flys 4 x 12
---
5 rounds of:
Single Cable Curls x 10R/10L
Rope Press x 16
4 rounds of:
Hammer Curls 4 x 10
Rope Press 4 x 10

Legs

04/11/14

Squats (45) 20, 20, (135) 20, (225) 13, 15, (275) 10, (315) 3
Leg Press (460) 20, (820) 15, 20, 20
Walking Lunges (45) 22, (95) 22, 22, 22
Single Leg Extensions 4 x 15R/15L
Prone Leg Curls x 20


Popped my lower back out of alignment yesterday, so I couldn't go to heavy today. Sucks, because I was feeling strong despite the fact!

Row, Snatch, KB Swing, Situps, Double Unders

04/10/14

Row 1000m
5 rounds of:
Snatch x 5 (125), (!35), (165),  (165), (165) 
KB Swing (70) 10
Situps x 15
Double Unders x 20

W1 Row, W2 "Fran" (Thrusters & Pullups), Bear Complex & W3 Back

04/09/14

Workout 1
Row 1000m x 4 (2:00/500m pace)

Workout 2
"Fran" 21-15-9 reps of:
Thrusters (95)
Pullups
(5:29)
---
Bear Complex (185) x 10

Workout 2 - Back
TRX Rows 4 x 10
Cable Rows (140) 15, (180) 15, (200) 10, (240) 10
Lat Pulldowns 3 x 10
TBar Rows 3 x 10
Straight Arm Pulldowns 3 x 10

Burpee, Snatch, Ring Dips, Clean, Front Squat, Toes to Bar, GHD Situps

04/08/14

Burpees x 15
Snatch (135) 30
Burpees x 15
Ring Dips x 60
Burpees x 15
Hang Clean (135) 30
Burpees x 15
Front Squat (135) 30
Burpees x 15
Toes to Bar x 30
Burpees x 15
---
5 rounds of:
GHD Wall Ball Shots (8) x 10

Snatch, Double Unders & Toes to Bar, Pushups, Pulups, Plank

04/08/14

AMRAP 10 minutes
Snatch (75) 15
Double Unders x 30
(228 reps)
---

30-20-10 reps of:
Toes to Bar
Pushups
Pullups
Plank 60 seconds

W1 Row, KB Swing, Situps & W2 Biking

04/06/14

Workout 1
Row 1000m x 2
3 rounds of:
Row 1000m
KB Swing (53) x 50
Situps x 50

Workout 2
Mountain Bike 16 miles
Rock Cut Park trails. First ride of the season and the trails were pretty soft, good ride though!

Chest & Triceps

04/05/14

Bench Press (135) 10, (225) 10, (315) 10, (365) 2, (315) 8, (275) 8, (225) 20, (135) 40
Incline DB Press (80) 12, (90) 12, (110) 10
Technogym Chest Press (neutral grip) (180) 12, (220) 8, (180) 12
Decline Bench Press (225) 12, (275) 6, (225) 10
Close Grip Cable Rows 4 x 12
Cable Flys 3 x 10
Press Downs 3 x 10
Rope Press 3 x 10

Lunge, Clean, Row

04/04/14

Walking Overhead Lunge (135) 20
Power Clean (135) 10, (185) 6, (205) 4, (225) 4, (235) 1
Row 500m x 10

Row 4k

04/03/14

Row 4k

W1 Row, W2 AMRAP: HSPU, PS, GHDSU & W3 TGU, FS, KBS, SU, DU & W4 Arms

04/02/14

Workout 1
Row 3k
---
Workout 2
AMRAP in 12 minutes
Handstand Pushup x 4
Power Snatch (115) x 8
GHD Situp x 12
(64 reps)
---
Workout 3
3 rounds of:
Turkish Getup (53) 4R/4L
Front Squat (185) 10
Kettle Bell Swing (53) 20
Situps x 30
Double Unders x 40
---
Workout 4
Arms