Pressing, arms, calves

12/31/15

Dynamic wamrup

shoulder press, front/rear x 1/1 (95, 115, 135, 155, 175
push press, front/rear x 1/1 (185, 205, 215, 225)
push press (225) 3 x 4
incline db press 4 x 10
machine fly 4 x 10
muscle up + dips x 10} x 3
hammer curls 4 x 10
overhead single arm db extension 4 x 10
Preacher Curl 3 x 10
close grip bench 3 x 10
standing calf raise 3 x failure
seated calf raise 3 x failure

Legs

12/31/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4

4 rounds
goblet squat (72) 10
step ups (106) 10
---

Extensions  3 x 12
Curls 3 x 12

Back

12/30/15

3 dropsets
wide grip pulldown (240, 220, 200, 180, 160, 140, 120, 100) x 4

machine rows (180, 160, 140, 150) x 4
db rows (100) 3 x 10, (125) x 5
hammer curls 4 x 10

superset
rear smith shrug 4 x 12
face pull 4 x 12
barbell curl 4 x 10

seated calf raise 4 x failure
standing calf raise 4 x failure

Legs

12/28/15

Dynamic Warmup

Squat 6 x 4 (135, 225, 275, 315, 365, 405)

3 rounds
Squat (225) x 10
Single Leg Extensions x 10
---

Machine Leg Press 4 sets
MAchine Extension 4 x 15
Calf Extension (leg press) 4 x 20

spin, shoulders

12/27/15

Spin 40 minutes

4 rounds
abmat Situp x 20
plank 30 seconds
---

Shoulder Warmup

Shoulder Press + Rear Shoulder Press x 2 + Shoulder Press  (95, 115, 135, 155)
Rear Push Press (185) 4 x 4
Seated DB Press (90, 100, 105) 3 x 10
Cable Side Raise 4 x 10
Rear Machine Fly 3 x 10

LEgs

12/26/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 2 x 4

Leg Press 3 x 15
Leg Extension 3 x 12

3 rounds
Lunge (100) 20
Straight Leg Deadlift (100) 10

Snatch, Row, Chinup

12/22/15

Dynamic Warmup

Snatch (95) 4, (135) 4, (165) 3 x 4

5 rounds
Pendlay Row (185) x 5
Chinup x 5

Legs

12/21/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (385) 3 x 4
Leg Press (1000) 3 x 12

superset
Split Squat (100) 3 x 7/7
Extension 3 x 12

Push Press/Jerk, Shoulders

12/20/15

Dynamic Warmup

Press (95) 10 , (135) 10, (165) 8, (185) 7
Push Press (205) 2, (225) 2, (245) 1, (275) 1
Seated DB Press (100) 3 x 10
Rear DB Fly 3 x 10

Machine Lateral Raise 4 x 10
Machine Shoulder Press 4 x 10

Snatch, Muscle Up, Situp, Plank

12/17/15

Dynamic Warmup

6 rounds
Snatch (155) 2
GHD Situp x 5
Muscle Up x 4
---

4 rounds
Loaded Plank (45 plate) add a 45 plate every 5 seconds for 30 seconds
Abmat Situps 30 seconds

Squat, Clean, Chest

12/17/15

Dynamic Warmup

Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (345) 4
Clean (185) 4, (205) 4, (225) 4, (245) 4, (275) 2

superset
MAchine Press 4 x 10
MAchine Fly 4 x 10
---

Weighted Dip (50) 4 x 10
Cable Fly 4 x 10
---

Pushups x 50

Back

12/15/15

Dynamic Warmup

Deadlift (135) 3, (225) 3, (275) 3, (315) 3, (365) 4 x 3
Pendlay Row (185) 5, (205) 2 x 5, (215) 2 x 5

4 rounds
Muscle up x 2-4
Cable Rows x 10
Straight Pulldown x 10
Cable Curl x 10

Legs

12/14/15

Dynamic Warmup

Squat (135) 4, (225) 4, (280) 10, (330) 8, (380) 6, (330) 8, (280) 10

3 rounds
Lunge (185) 20
Extensions x 20
---

12/12/15 - Posterior Chain, Abs, Shoulders

12/12/15

Dynamic Warmup

superset
Deadlift (135) 20, (185) 20, (185) 3 x 15
abmat situps x 20
---

superset
Machine Rear Fly 4 x 12
Machine Lateral Raise 4 x 12
---

DB Side Raise 4 x 12
DB Front Raise 4 x 12

superset
Good Morning 4 x 10
GHD Hip Extension 4 x 15
---

Legs

12/11/15

Dynamic Warmup

Squat (145) 4, (235) 4, (285) 4, (325) 4, (375) 4, (415) 3, (465) 1
Leg Press 4 x 20
Vertical Leg Press 4 x 20
Extension 4 x 15
Curls 4 x 12

Handstands & Handstand Walk

12/10/15

Handstands
Walks
Turns

OHS (PR), Shoulder Press

12/09/15

Overhead Sqaut (95) 1, (135) 1, (165) 1, (185) 1, (225) 1, (265) 1, (275) 1
Seated DB Press (90) 10, (100) 10, (105) 10, (110) 7

BAck

12/08/15

Dynamic Warmup

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (315) 3x3
Pendlay Row (135) 5, (185) 5, (215) 3 x 5

Cable Rows 4 x 10
Straight Pulldowns 4 x 10

Traction/Pulldown 4 x 10

Muscle ups
Cable Curls
Hammer Curls

Squat, Leg Press

12/07/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (405) 6, 3, 3

Leg Press 4 x 15
Single Leg Extensions 4 x 10

Squat, Lunge, Extension, Calf Press

12/04/15

Squat (135) 3, (225) 3, (275) 3, (315) 1, (365) 1,  (405) 1, (425) 1, (450) 1

4 rounds
Lunge (110) 20
Extensions x 15
Calf Press (leg press machine) x 20

Handstand Walks, Press Complex, Arms

12/03/15

Dynamic Warmup

Clean + Push Press x 2 + Push Jerk x 2 (95, 135, 155, 185, 205)
Snatch (135) + Sots Press } x 5

Cable Curl 4 x 10
Rope Pressdown 4 x 10

Hammer Curl 4 x 10
Overhead Single Arm DB Extension 4 x 10

Front Squat & Chest

12/02/15

Dynamic Warmup

Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 3, (365) 1

superset
Bench (135) 10, (185) 10, (225) 10, (275) 8, (225) 10
Incline DB Fly 5 x 10
---

3 rounds
Ring Dips x 10
Pushups x 20

Squat & Back

11/30/15

Dynamic Warmup

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (405) 5

Cable Rows 4 x 10
Straight Pulldown 4 x 10

Wide Grip Pulldown 4 x 10
Cable Curl 4 x 10

Chinup 3 x 10
TRX Row 3 x 10

Thanksgiving Break

11/25/15

thanksgiving break - No workouts for 5 days!

http://nickdalprawod.blogspot.com/

11/24/15 - Snatch, Box Jump, Handstand Walk, Medball Toss

11/24/15

Dynamic Warmup

Snatch (95, 115, 135, 155, 175, 185, 205) x 1

5 rounds
30" box Jump + 42" box jump
Handstand walk 30'
Medball Shoulder (80) Toss x 6

Legs

11/23/15

Dynamic Warmup

Squat (135) 10, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4

Leg Press 4 x 20
Single Leg Extensions 4 x 12

Weighted Lunge (135) 20
Extensions x 20

MAchine Calf PRess 4 x 20

Clean & Jerk complex, Handstand walk

11/20/15

Warm up to (185)
Clean + High Hang Clean + Split Jerk + Push Jerk (behind neck) } x 8

Handstand Walks 30' + 180 degree turn + 30' } x 3

Legs & Chest

11/18/15

Workout 1 Legs & Chest

Dynamic Warmup

Squat (135) 8, (225) 8, (275) 8, (315) 8, (365) 2, (405) 2

ss 4 x 10 (3:1 tempo)
Machine Chest Press
Machine Fly
---

ss 4 x 10
Cable Fly
Dips
Cable Curls---

ss 4 x 10
Incline DB Press
Hammer Curls
---


Workout 2 Legs

Dynamic Warmup

Extensions 4 x 15
Curls 4 x 15

Squat (135) 20, (185) 20, (225) 20
Machine Calf Press 3 x 15
Standing Calf Raise 3 x 15
Seated Calf Raise 3 x 15

Back

11/17/15

Dynamic Warmup

Deadlift (135) 8, (225) 8, (275) 8, (315) 4, (365) 4

Cable Rows 5 x 15
Straight Pulldowns 5 x 12

Wide Grip Pulldown (behind neck) 4 x 10
Cable Curl 4 x 10

Squat, Situps, Pullups, Hip Extension

11/16/15

Dynamic Warmup

Squat (135) 2, (225) 2, (275) 2, (315) 2, (365) 2, (405) 2

4 rounds
Decline Situps x 15
Goblet Squats (70, 80, 90, 100) x 15
---

4 rounds
Chinups x 5
Pullups x 5
GHD Hip Extensions x 10
---

W1 Legs, W2 Clean & Jerk, Situps

11/13/15

Workout 1

Squat (135) 10, (225) 10, (275) 10, (315) 3 x 10
Leg Press 3 x 15
Extensions 5 x 15
Curls 4 x 12


Workout 2

Row 1000m

superset
High Hang Clean + Jerk x 2 (135) x 5
Hollow Hold Situps x 15
---

superset x 3
Curls x 15
Pushups x 15

Snatch, Snatch Balance

11/12/15

Row 500m
Situps x 50

EMOM 10 minutes
First 5 minutes: Snatch + Snatch Balance
Last 5 minutes: Snatch + Snatch Balance } x 2

Squat, Muscle Ups, Pushups, Pulldowns

11/11/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4
Muscle Up x 1-2-3-4-5-6

Squat, 3 second pause at parallel and bottom (275) x 4

5 rounds
Muscle Up x 1
Plyo Pushups x 10
Pulldowns x 10

Squat, Situps, Double Unders, Burpees

11/10/15

Dynamic Warmup

Squat (135) 12, (225) 3 x 12, (145) 20

50-40-30-20-10 reps
Situps
Double Unders
Finish each round with
Burpees x 10

Clean & Jerk, Squat, Push & Pull

11/10/15

Dynamic Warmup

Clean & Jerk + Overhead Squat x 2 (95, 135, 165, 185, 205, 225)
Squat (135) x 4 + Jump Squat x 4 } x 4

5 rounds
Incline DB Press x 8-12
Pendlay Row  x 10
Hammer Curls x 10

Family Style Workout

11/08/15

For time
Row 500m + 50 calories
(4:12)
---

AMRAP 6 minutes
Tire Flip
Box Jump
Overhead Press
(70 reps)
---

KB Swing (35) 50, (53) 35, (70) 15
(complete weights and reps in any order)
(5:00)
---

AMRAP 8 minutes
Farmers Walk (75) x 80 yards
Clean & Jerk (135) x 8
Pullups x 8
(2 rounds + 40y)

11/07/15 - Pulls & Presses

11/07/15

Row 1000m

Dynamic Warmup

KB Swing (35) 10, (53) 10, (70) 10

Deadlift (95) x 3 + Hang Shrug x 3 + High Pull x 3 + Clean + Push Press x 3 } x 5
Deadlift (135) + Hang Shrug x 3 + High Pull x 3 + Clean + Push Jerk x 3 } x 5

Legs

11/06/15

Dynamic Warmup

Squat (135) 10, (225) 10, (275) 10, (315) 3 x 10

superset
Leg Press  4 x 15
Single Leg Extensions 4 x 10
---

Prone Curls 4 x 10

11/05/15 - Pulling & Arms

11/05/15

Dynamic Warmup

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (225) 2

Situps x 40 + Pullups x 10 + Chinups x 10
Situps x 30 + Pullups x 8 + Chinups x 7
Situps x 20 + Pullups x 5 + Chinups x 5
Situps x 10 + Pullups x 5

4 sets
Cable Curls
Rope Press Downs
---

Hammer Curls
Single Arm Overhead DB Extension

Upper, Lower Push

11/04/15

Dynamic Warmup

Squat (135) 6, (225) 6, (275) 6, (315) 6, (365) 6, (405) 3, 3, (315) 3

5 rounds
Bench Press (185-205) x 10
Goblet Squat (75-100) x 12
---

3 rounds
Shoulder Press (95) x 10 + Lunge x 10 + Push Press x 10 + Lunge x 10 
Leg Extensions x 10

Legs

11/03/15

Dynamic Warmup

Monster Walk 30'

4 rounds
Goblet Squat x 20
Extensions x 15
---

Monster Walk 30'

3 rounds
Weighted Lunges x 20
Prone Curls x 15
---

superset
Standing Calf Raise
Seated Calf Raise

Pull & Press Complex & Back

11/03/15


10 rounds
Deadlift (205) + Clean + Front Squat + Jerk
---

7 rounds
Cable Rows
Pulldowns
---

6 rounds
Dips x 10
Straight Arm Rope Pulldowns x 10
Single Arm Cable Curl x 10
---

Legs

10/29/15

Dynamic Warmup

Squat (135, 225, 275, 315, 365, 405) x 5
Leg Press  3 x 20

superset x 4
Extensions
Prone Curls

Arms

10/29/15

supersets x 4
Cable Curls
Rope Pressdown
---
Incline DB Curl
Single Arm Overhead DB Extension
---
Hammer Curl
Pressdown
---
Machine Curl
Machine Triceps Press
---

6 rounds
Chinup x 5
Pushup x 5

Squat, Pullup, Box Jump, Pushup, Handstand Walk

10/28/15

Dynamic Warmup

Squat (135, 225, 275, 315, 365, 405) x 4
Jump Squat (135) 5 x 5

3 rounds
Pullups x 12
Box Jumps (42") x 6
Pushups x 5 + Handstand Walk (max) + Pushup x 5  + Handstand Walk (max)

Complex, DUs, Muscle up, TGU, Medball, KB Swing

10/27/15

Dynamic Warmup

8 rounds
Power Snatch (135) + Hang Snatch + Jerk (behind) + Snatch Balance + Sots Presss + OHS 
---

3 rounds
Double Unders x 25
Muscle up x 2
Turkish Getup (53) 4
Medball Ground to shoulder (80) x 4
KB Swing (72) x 4
---

Double Unders x 85
Situp x 85

Clean, Front Squat, Situp, Extensions, Pullups

10/26/15

Dynamic Warmup

Hang Clean (95, 135, 165, 185, 205, 225, 245, 265)

5 sets: Power Clean (225) + Hang Power Clean

Front Squat (225) 5 x 5

3 rounds
GHD Situps x 10
Pullups x 5
 ---
HIp Extensions x 10
Chinups x 5

Squat, Medball, Box Jump, Back & Arms

10/23/15

Workout 1

Overhead Squat (95, 135, 165, 185, 205, 225, 245)  x 1

4 rounds
Medball Lift, ground to 60" box (80) 8
Box Jump x 2
---

Workout 2

3 sets
Cable Rows
Cable Curls
---

3 sets
Straight Arm Pulldown
Rope Pressdown
Single Arm Cable Curl
---

3 sets
DB Row
Hammer Curl
DB Pullover

Back

10/22/15

Dynamic Warmup

Pulldowns
Straight Pulldowns
Cable Rows
Deadlift
Rear Smith Shrugs

Legs

10/21/15

Dynamic Warmup

Squat 15,000 lbs
use any weight, for as many reps to total. Counted a few warmup reps to make up the difference
(135) 20, (225) x 20, (275) 10, (315) 10, (365) 3, (405) 2

2 rounds
Monster Walk 30'
Squat (30) 10 + Lunge x 10 + Squat x 10 + Reverse Lunge x 10 + Jump Squat x 10 +
Good Morning x 15

Chest, Shoulder, Arms, Situps, Wallballs, Medballs

10/21/15

Dynamic Wamrup

3 sets (3:3 tempo, max reps around 8, moderate/heavy weight)
Machine Press
Machine Fly
---

3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Machine Lateral Raise
Machine Curl
Machine Shoulder Press
---

3 rounds
Incline DB Fly (50) x 8 + DB Press x 8 + Hammer Curl x 6-8
---

3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Cable Fly
Cable Side Raise
Cable Curl
---

3 rounds
Ring Dips x 10
Chinups x 8
---

5 rounds
GHD Situps x 10
Wallballs (20) x 20
Medball Toss, ground to over shoulder (80) x 10

Legs

10/19/15

Dynamic Warmup

Squat (135) 10, (225) 10, (275) 8, (315) 6, (365) 4, (405) 2
Double unders x 20 (after each squat set)

5 rounds
Squat (30) x 10 + Lunge x 10 + Squat x 10 + Lunge x 10
Extensions (130) x 20
---

Calf Press 4 x 20
Standing Calf Press 3 x 15

10/17/15 - Festivus Games

10/17/15 - Festivus Games at CrossFit 608, Men's Intermediate 2nd Place

Wod 1

AMRAP 6 minutes
Row 20 calories (buy in)
Pullups x 6
Wall Walk x 3
(7 rounds)
---
Rest 2 minutes
Row AMRAP 1 minute (27 calories)
---

Wod 2 (floater wod)

Squat (135) AMRAP 2 miunutes (47 reps)
---

Wod 3

Warmup 3 minutes to determine weight
3 rounds
AMRAP 30 seconds
Deadlift (225)
Rest 1:30
---

Wod 4

12-10-8-6-4-2 reps
45# Plate Jump Burpee
Overhead Reverse Lunge (45# plate)
Situps
(4:47)

Final Wod

For time
Thrusters (75) x 30
KB Swing (53) x 30
(1:34)

Wall Walk, Pullups, Row

10/15/15

Wall Walk
Pullups

Row 20 calories
Row 1 minute max calories

5 rounds
Row 250m
rest 30 seconds

Snatch, Press, Pull, Fly, Row

10/14/15

Dynamic Warmup

Snatch x 2-2-2-1-1-1-1

10 rounds
Incline DB Press (increase # each set) x 10 (70, 75, 80, 85, 90, 95, 100, 105, 110, 85)
Pull down (rear for first 5 sets, front for the last) x 10
---

4 rounds
Machine Fly
Machine High Row
---

3 rounds
Machine Row x 12
Abmat Situps x 20

Clean, Jerk, Push Press, HSPU, Pullups

10/13/15

EMOM 5 minutes
Power Clean (185) x 3
---

Push Jerk (155) x 2 + Split Jerk x 1

Push Press (135) 3 x 10

AMRAP 7 minutes
21-15-9-21-15...
HSPU
C2B Pullups
(39)

Family-Style Workout

10/11/15

Dynamic Warmup

Row 20 calorie (buy in)

5 rounds
Rope Climb x 1
Tire Flip x 4
---

Row max calories in 1 minute
---

Death March Shuttle Sprint
200# - 150 yards (40# vest, 90# sandbag, 70# KB)
130# - 100 yards (40# vest, 90# sandbag)
40# - 50 yards (40# vest)
00# - 150 yard dash
---

Row 250m
---

3 rounds
Deadlift (snatch grip) x 9
Hang Power Snatch x 6
Push Jerk (snatch grip, behind neck) x 3

10/09/15 - Legs

10/09/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 3, (135) x 50 in 2 minutes

Extensions x 15
Weighted Lunges (100) x 20

Muscle Up, KB Swing, Pistol Squats, Double under

10/08/15

6 rounds
Muscle Up x 2
KB Swing (72) x 4
Pistol Squats x 8
Double Under x 20

Chest, Toe to Bar, Medball Clean, Handstand Walk

10/07/15

Bench Press (135) 10, (185) 10, (225) 10, (275) 6, (315) 3

Incline DB Fly 4 x 12
Medball Pushup

Cable Fly 4 x 12
Clapping Pushup x 10

Machine Fly 3 x 12
Alternating Plank x 20

3 rounds
Toe to Bar x 15
Medball Clean to Shoulder (80) x 10
Hanstand Walk 30 feet

Clean & Jerk

10/06/15

Dynamic Warmup

Clean & Jerk + Push Jerk, behind the neck (95, 115, 135, 165, 185, 205, 225)

Legs

10/05/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 1, (225) 20

3 rounds
Lunges (100) 20
Extensions x 12

10/03/15 - Shoulders

10/03/15

Dynamic Warmup

1-2-3-4-5 reps (skin the cat on the last rep of each round)
Muscle Up
HSPU
---

Clean & Jerk + Push Jerk (95, 115, 135, 165, 185, 205)
Seated DB Press 4 x 10
Cable Side Raise 4 x 10
Cable Front Raise 4 x 10
Machine Press 2 x 50

Chest, Medball to Shoulder, Pistols

10/02/15

Dynamic Warmup

Bench Press (135) 10, (185) 5, (225) 5, (275) 5, (315) 3
Incline DB Fly 4 x 10
Incline DB Press 3 x 10
Dips 3 x 12
Cable Fly 3 x 12

Start reps at 2, 4, 6, 8... etc. AMRAP 10 minutes
Medball to Shoulder (80)
Pistol Squat
(14)

Snatch

10/01/15

Dynamic Warmup

Snatch (below knee hold 3") tap the ground (above knee hold 3") tap the ground and finish (95-135)
Snatch from blocks above knee (95)

Deadlift, Arms

09/30/15

Dynamic Warmup

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (365) 1

Machine Curls 4 x 12
Pressdown 4 x 12

Single Arm Cable Curls 4 x 12
Rope Pressdown 4 x 12

Incline DB Curl 4 x 10
Single Arm overhead DB Extension 4 x 12

Barbell Curl 3 x 10

Squat, Box Jump, Lunge

09/29/15

Squat (135) 3, (225) 3, (275) 3, (315) 2, (365) 2
Jump Squat (95) 10, (135) 8, (155) 6, (185) 4, (205) 2

3 rounds
Single Leg Box Jump (24") 5/5
Lunge (KB front rack 36/36) 20
Calf Press x 20

LEgs

09/28/15

Squat (135) 5, (225) 5, (275) 2, (315) 2, (365) 2, (225) 3 x 12
Leg Press 5 x failure

4 rounds
Squats x 12
Extensions x 12

Back

09/24/15

Pulldowns 5 x 10
Cable Rows 4 x 10
Rope Cable Curl 3 x 10
Dips 3 x 10
LF Machine Rows 3 x 12
TG Pulldown/Traction 3 x 12

Hanstand Walk, OHS, Snatch Balance, Bench, KB Lunge

09/23/15

Handstand Walk 300'
Overhead Squat (95) 3, (115) 3, (135) 3, (155) 3, (185) 3, (205) 3, (225) 2, (245) 2, (265) 1
Snatch Balance (135) 4x3

3 rounds
Bench  x 10
Kettle Bell Lunge (front rack 36/36) x 20

W1 Snatch, Row & W2 Chest & Arms

09/22/15

Dynamic Warmup

Workout 1

Muscle Snatch 5 x 3
Snatch from blocks 5 x 3
Barbell Row 3 x 5



Workout 2

Machine Fly 3 x 12
Machine Press 3 x 12

Incline DB Press 3 x 10
Incline DB Fly 3 x 10

Dips 3 x 12
Cable Curl 3 x 12

Hammer Curl 3 x 10
Overhead Single Arm DB Extension 3 x 10

Squat, Jerk, Pullup

09/21/15

Dynamic Warmup

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (315) 5, (275) 5, (225) 5
Push Jerk (95) 5, (115) 5, (135) 5, (155) 5, (185) 5
Weighted Pullups (45) 5, (60) 5, 5

Snatch, Clean

09/18/15

EMOM 10 minutes
Snatch (80%1RM)
---

E2MOM 20 minutes
Clean (80%1RM)

Chest & Arms

09/17/15

Machine Press 3 x 12
Machine Fly 3 x 12

Incline DB Press 3 x 10
Incline DB Fly 3 x 10
Cable Fly 3 x 10

Rope Press down 3 x 12
Cable Curl 3 x 12

Hammer Curl 3 x 10
Single Arm DB overhead Extension 3 x 10

Machine Curl 3 x 10
Machine Triceps Press 3 x 10

C&J, Muscle Up, Box Jump, Double under

09/16/15

10 rounds
Clean & Jerk (70%1RM)
Muscle Up
Box Jump 42"
Double Unders x 5

Increase by 1 rep each round up to 5, then back down to 1. Double unders increase by 5 up to 25, then back down.

Snatch, Row, Double Unders, KB Swing, Front Squat

09/16/15

Muscle Snatch, work up to a 3RM (95, 115, 135), (95%) x 3, (90%) x 3
Snatch, from knee-high blocks (135) 3, (155) 3, (185) 3, (135) 3, (115) 3
Barbell Row, work up to a 5RM then back down (135, 155, 185, 205, 185, 155)
Double Unders 4 x 25
2-Arm KB Russian Swing (53/53) x 40, (32/32) x 35
Front Squat (135) 25

Squat, Jerk, Snatch, Muscle Up

09/14/15

Squat (work up to a 5RM:365) x 5, (95%5RM) x 5, (90%5RM) x 5
Jerk (work up to a 5RM:165) x 5, (95%5RM) x 5, (90%5RM) x 5

EMOM 10 minutes
DB Snatch (70) x 4
Bar Muscle Up x 3

Chest & Shoulders

09/09/15

"JT"
21-15-9 reps 
HSPU
Ring Dips
Pushups
---

Bench (135) 4 x max reps
Incline DB Fly 4 x 10
DB Side Raise 4 x 10

LF MAchine Calf PRess 4 x 20

Box Jump, Muscle Up, Ropes, Arms

09/08/15

EMOM 10 minutes
Muscle Up x 2
Box Jump 42" x 2
---

3 rounds of
Heavy Ropes (alternating waves) 60 seconds
Rope Pull 60 seconds
---

Cable Rows
Rope Press down

Incline DB Curl
Dips

LF Machine Curl
TG Extension

4 rounds of
LF Machine Calf Press x 25
Situps x 25

Snatch, C&J, Bear Complex, Calf Press

09/07/15

Dynamic Warmup

Snatch x 2 (95, 115, 135, 165)
Clean & Jerk x 1 (135, 165, 185)
Bear Complex x 4 (185, 205, 225, 235)

Machine Calf Press 4 x 25

Clean, Jerk, Squat

09/04/15

Dynamic Warmup

Clean (205) + Hang Clean + Push Jerk + Overhead Squat x 2} x 4
Squat (385) x 5, (335) 3 x 5

Snatch, C&J, Squat

09/02/15

Dynamic Warmup

Power Snatch (155) + Hang Snatch (below knee) x 2 } x 4
Clean & Jerk (215) x 2 } x 4
Back Squat with 3 second pause at bottom (340) x 3 } x 4

Clean, Squat, Morning, Arms, Calves

09/01/15

Dynamic Warmup

Power Clean (215) 4 x 3
Back Squat (295) 4 x 7
Seated Good Morning (135) 4 x 5

superset x 3
Cable Curl
Pressdown
---

superset x 3
single arm cable curl
rope pressdown
---

Seated Calf Raise

Snatch, Front Squat, Press

08/31/15

Dynamic Warmup

Snatch (150) + Snatch Balance x 3 } x4
Front Squat (250) 4x4
Jerk (115) x 1 + Front Press (from jerk position, 3 sec. hold at top ROM) x 3  } x4

Clean, Jerk, Squat

08/28/15

Clean (185) + Hang Clean + Push Jerk + Overhead Squat x 2 } x 4
Back Squat (375) 4 x 6

Pull, Squat, Row

08/27/15

High Hang Snatch Pull (135, 155) 4 x 3
Front Squat, 3:1:3 tempo (235) 4 x 3
Barbell Row (135) 5, (185) 2x5, (215) 5

Snatch, C&J, Squat

08/27/15

Dynamic Warmup

Power Snatch (135) + Hang Snatch (below knee) x 2 } x 4
Clean & Jerk (205) x 2 } x 4
Back Squat with 3 second pause at bottom (330) x 3 } x 4

Clean, Squat, Morninigs, Chins, Situps

08/25/15

Dynamic Warmup

Power Clean (205) 4 x 3
Back Squat (295) 4 x 7
Seated Good Morning (125) 4 x 7

3 rounds of
GHD situps x 10
Chinups x failure (20, 14, 8)

W1 Snatch, Front Squat, Press & W2 Muscle Up, HSPU, Skin the Cat

08/24/15

Workout 1

Dynamic Warmup

Snatch (145) + Snatch Balance x 3 } x4
Front Squat (245) 4x4
Jerk (115) x 1 + Front Press (from jerk position, 3 sec. hold at top ROM) x 3  } x4


Workout 2

3 rounds of
Muscle Up x 3
Handstand Pushup (deficit) x 3
Skin the Cat x 3

08/21/15 -Clean, Squat, Deadlift

08/21/15


Clean (165) + Hang Clean + Push Jerk + Overhead Squat x 2 } x 4
Back Squat (365) 4 x 6
Sumo Deadlift (335) 3 x 5

Snatch Pull, Front Squat, Row, Chest

08/20/15

High Hang Snatch Pull (115) 4 x 3
Front Squat, 3:1:3 tempo (225) 4 x 3
Barbell Row (135) 5, (155) 2x5, (185) 5

superset x 3
LF Machine Press x 12
LF Machine Fly x 12
---

Incline DB Press (100) 4 x 10

Snatch, Clean & Jerk, Squat

08/19/15

Dynamic Warmup

Power Snatch (135) + Hang Snatch (below knee) x 2 } x 4
Clean & Jerk (185) x 2 } x 4
Back Squat with 3 second pause at bottom ROM (325) x 3 } x 4

CLean, Squat, Good Morning, GHD Situps, Chins

08/18/15

Dynamic Warmup

Power Clean (195) 4 x 3
Back Squat (295) 4 x 7
Seated Good Morning (125) 4 x 7

3 rounds of
GHD situps x 10
Chinups x failure (14, 12, 10)

Snatch, Balance, Squat, Press

08/17/15

Power Snatch (135) + Snatch Balance x 3} x 4
Front Squat (235) x 4 (hurt rib, switched to back squat, still hurt!) 3 x 4
Shoulder Press, from jerk position (105) 4 x 4

Run, Clean

08/13/15

Run 200m, Rest 2 minutes x 10
Clean (195) + Hang Clean (below knee) x 3

W1 Bike, W2 Swim, W3 Snatch, Clean, Squat, W4 Bike

08/13/15 - Workout 15.34.4

Workout 1 Bike 5 minutes

Workout 2 Swim 300y, 50y E2MOM x 4, 100y x 2

Workout 3

Power Snatch (165) 4 x 3
Clean (195) 3 x 3
Squat (310) 3 x 6

Workout 4 Bike 5 miles

Swim, Weightlifting

08/11/15

Swim 300y, 50y E2MOM x 8
Complex: Clean + Front Squat + Jerk + Back Squat + Snatch Grip Push Press  (95, 115, 135, 155, 165, 185, 205)
Snatch + HH Snatch (up to 185)

W1 Bike, W2 Swim, W3 Run, Clean, Squat, Push Press & W4 Bike

08/11/15

Workout 1 Bike 5 miles

Workout 2 Swim 300y, 50y every 2 minutes x 6

Workout 3

Run 400m x 4
Clean (295) x 1 + Front Squat x 2} x 4
Back Squat (285) 3 x 8
Snatch Grip Push Press 4 x 3 (135, 155, 185, 205)

Workout 4 Bike 5 miles

Vacation - little-to-no workouts this week!

08/02/15

nicholasdalprawod.blogspot.com

Back, Chest Shoulders

08/01/15

4 rounds of
Pulldowns x 12
TRX Rows x 12
TRX Curls x 12
---

Cable Rows 4 x 10
Bench Press 4 x 10
Incline DB Fly 4 x 10
DB Side Raise 4 x 10
DB Rear Fly 4 x 10

07/31/15 - Chest

07/31/15

Bench 4 x 10

TG Neutral Press 4 x 12
TG Fly 4 x 12

Incline DB Press 4 x 12

Clean, Snatch, Sots Press

07/31/15


Dynamic Warmup

Clean (195) x 1 + Hang Clean x 1 } x 4
Snatch Pull (3 seconds to knees) x 1 + Hang Snatch (5 seconds hips to knees) x 1 } x 4 (95, 115, 135)
Snatch x 1 + Sots Press  x 3 } x 4 (135, 155)

Arms

07/29/15

Single Arm Cable Curl
Rope Pressdown

Pulldown Curl
Dips

Incline DB Curl
Overhead DB Extension

Hammer Curl
Overhead Rope Press

LF Machine Curl
LF Triceps Press

Clean, Front Squat, Back Squat, Push Press

07/27/15

Dynamic Warmup

4 sets of each
Clean (195) + Front Squat x 2 
Back Squat (275) x 8
Snatch Grip, Behind the Neck Push Press (135) x 4

Shoulder, trap and scapular activation exercises

Clean, Snatch, Sots, Split Squat, GH Raise

07/23/15

Dynamic Warmup

Clean (185) x 1 + Hang Clean x 1 } x 4
Snatch Pull (3 seconds to knees) x 1 + Hang Snatch (5 seconds hips to knees) x 1 } x 4
Snatch x 1 + Sots Press (115) x 3 } x 4
Split Squat  2 x 8/8
GH Raise 2 x 10

W1 Snatch, Clean, Back Squat & W2 Clean, Clean & Jerk

07/22/15

Workout 1 Oly Program

Dynamic Warmup/mobility

Snatch (155) 4 x 3
Clean (185) 4 x 3
Back Squat (300) 4 x 6


Workout 2

Dynamic Warmup/mobility

EMOM 10 minutes
Clean (185) x 2
---

Clean & Jerk (135) x 60
(8:58)

Olympic Lifting Program Start - Snatch, OHS, Front Squat, Deadlift, Box Jumps

07/21/15

Dynamic Warmup 5-10 minutes

Warmup sets as necessary
4 sets, with 60% 1RM, of:
High Hang Snatch x 1 + Overhead Squat x 3

4 sets, with 60% 1RM, of
Front Squat x 2 (with 3 second hold at bottom ROM)

4 sets, with 100% 1RM, of
Snatch Grip Deadlift x 4

2 rounds, with 25# DB's, of
Single Leg RDL x 8/8
20" Box Jumps x 5

Mobility Work 10 minutes

Legs

07/16/15

5 rounds of
Wallballs (20) 20
Lunges x 20
---

Front Squat x 2 (95) (115) (145) (195) (205) (235) (255) (285)
LEg PRess 3 x 15
Extension 3 x 12

Back

07/14/15

Still on light duty, but did some hinge work today and my back felt pretty good. I'm going to wait another week before trying any front loading or heavier hinge work.

GHD Hip Extensions 4 x 15
Deadlift (45) 3 x 12
Cable Rows 4 x 12
Straight Arm Pulldowns 4 x 12
Pulldowns 4 x 12
Face Pulls 4 x 12

5 rounds of
30" Box Jump x 5
Toes to Bar x 10
Double Unders x 25
---

W1 Pullups, Pushups, Situps & W2 Squat, Leg Press, Extensions, Wallballs

07/13/15

Workout 1

Pullups x 100
Pushups x 100
Situps x 75


Workout 2 Legs

Still on light duty on the 5th week after back injury. I feel like I am about 90% recovered, but I still don't want to do any front loading yet.

Squat (135) 10, (185) 10, (225) 10, (275) 8, (315) 4

4 rounds of
Leg Press (Pulsing at bottom ROM) x 10 + (full ROM) x 1} x 3
---

Extensions 4 x 20
Wallballs (20) x 100

Chest & Biceps

07/09/15

Heavy Ropes
Rope Pulls

Cable Fly

TG Neutral Press
TG Fly

Incline DB Press
Ring Dips

Preacher Curl Dropset
Hammer Curl

W1 Shoulders & W2 Back

07/09/15

Workout 1 Shoulders

DB Side Raise (increase # each set) 4 x failure
Cable Front Raise 3 x 12
Seated DB Press 3 x 10
Upright Row 3 x 10
Machine Rear Fly 3 x 12
Smith Rear Shrug 3 x 12
Machine Lateral Raise 3  x 12


Workout 2 Back

TG Pulldown 4 x 10
TG High Row 4 x 10

Plate loaded Row 4 x 10
Dual Pulldown 4 x 10

LF Pulldown 3 x 10
LF Row 3 x 10

W1 Bench, Lunges, DoubleUnders, Situps & W2 Arms, Calves

07/08/15

Workout 1

20-18-16-14-12-10-8-6-4-2 reps of
Bench (135)
Lunges (50# dumbbells)
---

50-40-30-20-10 reps of
Double Unders
Situps
---


Workout 2

Single Arm Cable Curl 3 x 12
Rope Pressdown 3 x 12

Hammer Curl 3 x 10
Overhead DB Extension 3 x 10

Pulldown Curl 3 x 10
Pressdown 3 x 10

Machine Curl 3 x failure
Machine Pressdown 3 x failure

Machine Calf Press 3 x 15
Seated Calf Press 3 x 15

Legs

07/06/15

Squat (95) 10, (135) 10, (185) 10, (225) 10

Single Leg Press (370) 4 x 20 (varied ROM)
Single Leg Extension 4 x 12

5 rounds of
Pullups x 10
Lunges x 20
---


Still on light duty, but range of motion is almost 100% of where it was before my back sprain. Going to keep my load bearing exercises light for another 3 weeks. I did manage some back squats without pain today. It was the first time attempting a loaded squat in 3 weeks.

Legs

07/02/15

Lunges x 100

Wallballs x 150
Extensions x 25 (every break during wallballs) x 6

Single Leg Press  4 x failure
Single Leg Extension 4 x 10

Single Leg Curl (heavy) 3 x failure
Standing Leg Raise (light) 3 x failure

07/01/15 - Chest

07/01/15 - Chest

TG Neutral Grip Press 4 x 10
TG Fly 4 x 10

Incline DB Press 4 x 10
Cable Fly 4 x 10

Ring Dips 3 x 10
Pushupd 3 x 10

Arms

06/30/15

superset x 4
TG Machine Curl
TG Triceps Extension
---

superset x 3
cable curl
Rope Press Down
---

superset x 3
Hammer Curl
Overhead DB Extension
---

superset x 3
Barbell Curl Dropset
Press Down

W1 Light Full Body & W2 Back

06/29/15

Light Duty workout still! Back is better, but still not good!

Workout 1 Light Full Body

Lunges x 60
Wallballs x 100

superset x 3
Extensions x 20
Lunges (30) x 20
---

superset x 3
TG Pec Fly x 12
TG Lateral Raise x 12
---

Bench Press 4 x 10
Machine High Row 3 x 12
Machine Pulldown 3 x 12

Machine Curl 3 x 12
Machine Triceps Extension 3 x 12


Workout 2 Back

superset x 3
TRX Rows x 10
TRX Curls x 10
---

Chinups 5 x 5
TechnoGym Pulldown 4 x 12
Single Arm plate loaded Row 3 x 12

superset x 3
Wide Grip Pulldown (rear/front) x 10/10
Straight Arm Rope Pulldown x 10

W1 Chest & Back & W2 Legs

06/25/15

Workout 1 Chest & Back

superset x 4
TG Machine Press x12
TG Pulldown x 12
---

superset x 3
DB Row x 10
Close Grip Bench x 10
---

superset x 3
Straight Arm Pulldown x 10
Cable Fly x 10
---

superset x 3
Dips x 10
Pullups x 10
---


Workout 2

Lunges x 60

superset x 4
Single Leg Extension x 12
Squat x 12
---

superset x 4
Extensions x 12
Curls x 12
---

Machine Calf Press 4 x 12
Seated Calf Press 4 x 12

W1 Arms, Calves & W2 Arms, Calves

06/24/15

Workout 1

Pulldown Curls
Rope Pressdown

Seated DB Curls
Overhead DB Extension

Hammer Curls
Machine Curls
Machine Extensions

Machine Calf Press
Seated Calf Raise


Workout 2

Pulldown Curls
Rope Pressdown

Machine Curls
Machine Triceps Press

Hammer Curls
Pressdown

Seated Calf Raise
Machine Calf Press

Back

06/23/15

Pulldown (rear/front) 4 x 10/8
Leg Extensions 4 x 15

Close Grip Pulldown 3 x 12
Straight Arm Pulldown 3 x 12

Pullups 6 x 6

Chest

06/22/15

Still on light duty, my back is still tight and uncomfortable! Alignment is much better, got a good adjustment today! Trying to avoid any exercises that cause compression or require flexion at the hip with core stabilization. nickdalprawod.blogspot.com

Bench (135) 10, (185) 10, (205) 10, (225) 10
Incline DB (80) 3 x 10

Cable Fly 4 x 12
Dips 4 x 10

LF Machine Press 3 x 12
LF Pec Fly 3 x 12

No Workouts (back out!) 06/17/15

06/17/15

Threw my back out of alignment yesterday deadlifting. No workouts for a week or so!
nickdalprawod@blogspot.com

Chest

06/16/15

Bench Press (135) 6, (185) 6, (225) 6, (275) 6, (315) 6, (225) 6
Incline DB Press (100) 10, (110) 10, (120) 10, (125) 6
Incline DB Fly (60) 3 x 10
Cable Fly 3 x 12

LF Machine Press 3 x 10
LF Machine Fly 3 x 10

Squat & Arms

06/15/15

Squat (135) 4, (225) 4, (315) 4, (365) 4, (405) 4, (455) 1

Machine Curls 4 x 10
Machine Triceps Press 4 x 10

Hammer Curls 4 x 10
DB Single Arm Overhead Extension 4 x 10

Pulldown Curl 4 x 10
Rope Press Down 4 x 10

Cable Curls 3 x 10
Overhead Rope Extension 3 x 10

Run, Shoulders

06/14/15

Run 2 miles

Cable Side Raise 3 x 12
DB Front Raise x 8 + Side Raise x 8 + Rear Fly x 8} x 3
TG Shoulder Press 3 x 12
TG MAchine Fly 3 x 12

06/13/15 - Back

06/13/15

Cable Rows 4 x 12
Straight Arm Pulldowns 4 x 12
Pulldowns 3 x 12
DB Row 3 x 12
LF Machine Curls 3 x 12
LF Triceps Press 3 x 12

Legs

06/12/15

Squat (135) 4, (225) 4, (315) 4, (365) 2, (405) 2, (455) 1

Leg Press 4 x 15
Alternating Extensions 3 x 20

Extensions 3 x 12
Lunges 3 x 20

06/11/15 - Clean & Jerk, Shoulders

06/12/15

Clean & Jerk x 1 + Press (behind neck) x 4}  (95, 115, 135, 165, 185, 205, 225, 245, 255)
Barbell Raise (95) x 6 + Press (behind neck) x 6 + Upright Row x 6} x 3
DB Side Raise 4 x 10

Back & Bis

06/10/15

Deadlift (135) 3, (225) 3, (315) 3, (365) 3 x 3

Barbell Rows 4 x 12
Pulldowns 4 x 10
Straight Arm Pulldown 4 x 10
Cable Rows 3 x 10
Cable Curls 3 x 10
Hammer Curls 3 x 10

Legs

06/09/15

Squat (135) 5, (225) 20, (275) 10, (315) 10, (365) 3 x 3
Alternating Extensions 3 x 30

5 rounds of
Box Jump (30") x 2 + (42") x 1
Hanstand Walk 20'

Overhead Lunges (95) 3 x 20

Extensions 3 x 12
Curls 3 x 12

Chest

06/08/15

Bench (135) 10, (185) 4, (225) 2, (275) 2, (315) 2, (225) 13, (185) 12
Incline DB Press (100) 3 x 10
Incline DB Fly 3 x 10

Machine Fly 3 x 10
Plate Loaded Decline Press 3 x 10 (bottom ROM), 10 (top ROM), 10 (full ROM)

Legs

06/05/15

Squat (135) 4, (225) 4, (315) 4, (365) 4 x 4

Leg Press (1080) 4 x 10
Extensions 4 x 10

Lunges 3 x 20
Extensions 3 x 20

Run, Deadlift & Back

06/04/15

Run 3 miles

Deadlift (135) 4, (225) 4, (315) 4, (365) 4, (405) 2
Cable Row 4 x 10
Straight Arm Pulldown 4 x 10
LF Machine Pulldown 3 x 10
Close Grip Pulldown 3 x 10
LF Machine Row 1 3 x 10
LF Machine Row 2 3 x 10

06/03/15 - Squat & Chest

06/03/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4, 3, 2, (365) 2, (315) 2, (275) 2, (225) 20
Jump Squat (135) 20

LF Machine Press 4 x 10
LF MAchine Fly 4 x 10

Cable Fly 4 x 10
Cable Curl 5 x 10
Rope Pressdown 5 x 10

Snatch & shoulders

06/03/15

Snatch (95, 115, 135, 155, 165, 185, 205, 210) x 1
Seated DB Press 4 x 10
DB Side Raise 4 x 10
Barbell Raise Dropset 3 x F, F, F
Rear Machine Fly 3 x 10

Arms & Abs

05/31/15

Cable Curls 4 x 10
Rope Pressdowns 4 x 10

Barbell Dropset (3) 3 x failure
Dips 3 x 10

Hammer Curls 3 x 10
Overhead Single Arm Triceps Extension 3 x 10

Rope Crunch 4 x 10
Toes to Bar 4 x 10

05/30/15 - Legs, Chest & Back

05/30/15

Lunges 3 x 12
Extensions 3 x 12
Good Morning 3 x 12

Wall Ball Shots 10 x 10

GHD Hip Extensions 3 x 15
Single Leg Press 3 x 12

Incline Smith Press 3 x 10
Flat DB Press 3 x 10
Flat DB Fly 3 x 10

Dips 3 x 10
Chinups 3 x 10

Cable Rows 3 x 10
Pulldown Curls 3 x 10

Legs

05/29/15

Squat (135) 2, (225) 2, (315) 2, (365) 2, (405) 2, (455) 1, (315) 3 x 10
Leg Press (1080) 3 x 15
20" Step Ups (95) 3 x 12
Extensions 3 x 15

Back & Shoulders

05/28/15

Jerk x 3 + Back Push Press x 3 (95, 135, 155, 185)
Jerk x 1 + Back Push Press x 3 (205, 225)

superset
Cable Rows 4 x 10
Straight Arm Pulldown 4 x 10
---

Wide Grip Pulldown 4 x 10
Barbell Raise 4 x 10
Seated DB Side Raise 4 x 10 
Dips 4 x 10

W1 OHS, Chest & W2 Arms

05/27/15

Workout 1

Overhead Squat (95) 2, (115) 2, (135) 2, (155) 2, (185) 2, (205) 2, (225) 2, (245) 1, (265) 1
Bench (135) 30, (185) 20, (225) 10
Incline DB Press (115) 8, (90) 8, (80) 6
Incline DB Press 3 x 10


Workout 2

Barbell Curl 4 sets

superset x 4
Cable Curl
Rope Pressdown
---

superset x 3
Single Arm Cable Curl
Overhead Rope Extension
---

superset x 3
Hammer Curl Dropset (2)
Overhead Single Arm Extension
---

superset x 3
Handstand Pushup
Handstand Walk

Cleans & Calves

05/26/15

Clean (95) 4, (115) 4, (135) 2, (185) 2, (205) 2, (225) 2, (245) 2, (275) 1, (225) 4 x 4
Calf Press (550) 3 x failure
Standing Calf Raise 3 x 12
Seated Calf Raise 3 x failure

Legs

05/25/15

superset x 4
Extensions x 12
Good Mornings x 12
---

Front Squat (135) 4, (225) 4, (275) 4, (295) 4, (315) 2, (335) 1
V Squat 3 x 12
Leg Press 3 x 10

05/24/15 - Arms

05/24/15

superset (switch every time you rest)
Barbell Curl (light) x 100
Close Grip Bench (light) x 100
---

superset x 3
Hammer Curl Dropset (really heavy) x failure, (heavy) x failure, (barbell, light) x failure
Dips & Pushups x failure
---

superset x 3
Hang Cleans (95) x 30-20-10
Power Band Pressdown x failure

W1 Back (light), Chest, Glutes, Abs & W2 Back

05/23/15

Workout 1

Deadlift (light) 4 x 10
V Squat (light) 3 x 15
Good Morning 3 x 15
Cable Pulldown (light) 3 x 10
TG Machine Chest Press 3 x 10
TG Machine Fly 3 x 10
Abduction 3 x 20
Adduction 3 x 15
Situps 3 x 15
Leg Raise 3 x 15



Workout 2 Back

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4, (425) 1
Barbell Rows (135) 20, (185) 15, (225) 10
Cable Rows (200) 10, (220) 10, (240) 8, (260) 5
Close Grip Pulldowns 3 x 10
Straight Arm Pulldowns 3 x 10
Cable Curls 3 x failure

Legs (squat PR 475)

05/21/15

Squat (135) 2, (225) 2, (275) 1, (315) 1, (365) 1, (405) 1, (455) 1, 1, (475) 1, (495) -
Leg Press (1180) 3 x 15

superset
Extensions x 12
Lunges (30) x 20
---
As I attempted 495, I inhaled my gum at the bottom of the squat and broke my concentration and needed a spot to finish the lift, but I am pretty sure I can get it next week! I still managed a 20# increase for a new PR of 475! No more gum on heavy squats!

Chest & Arms

05/20/15

Bench (135) 3, (185) 3, (225) 2, (275) 2, (315) 2, (365) 1
Incline DB Press (100) 8, (115) 8, (125) 8, 6
Incline DB Fly 3 x 10
Cable Fly 5 x 10
Cable Hammer Curl 5 x 12
Rope Pressdown 5 x 12
LF Machine Curl 3 x 10
LF Triceps Press 3 x 10

Gymnastics & Back

05/19/15

Handstands
Monkey Bars
Rings
Flags
Handstand Walks

Cable Rows 4 x 10
Straight Arm Pulldowns 4 x 10

Pulldowns 4 x 10
Single Arm High Row 4 x 10

Pullups (5 different grips) 5 x 6

Run 1 mile

Squat

05/18/15

Squat (135) 3, (225) 3, (275) 2, (315) 2, (365) 1, (410) 2 x 5, (432) 3 x 4

Les Mills Body Pump & Arms

05/17/15

Body Pump 45 minutes

Incline DB Curls 4 x 10
DB Extension (over, single) 4 x 10
Hammer Curls 3 x 10
DB Kickbacks 3 x 10
Cable Curl 3 x failure
Rope Pressdown 3 x failure

Legs

05/16/15

5 rounds of
Situps x 50-40-30-20-10
Plank x 60-45-30-30-30
---

superset
V Squat 4 x 15
Good Morning (30) x 30
---

superset
Seated Calf Raise 3 x failure
Standing Calf Raise 3 x failure
---

superset
Abduction 4 x 20
Adduction 4 x 15

Clean & Jerk, Clean, Push Press, Jerk, Shoulders

05/14/15

Clean & Jerk (95) 2, (135) 2, (165) 2, (185) 2, (225) 2, (245) 2
Clean (185) 4x3
Push Press x 4 + Jerk x 1 (95) (115) (135) (155) (185) (205)

Machine Lateral Raise
Cable Front Raise
Cable Side Raise

Squat & Calves

05/13/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (405) 3, (430) 4x3
Leg Press Calf Press 4x20

superset
Standing Calf Press 3 x 10
Seated Calf Press 3 x 10

Back

05/12/15

Deadlift (135) 6, (225) 6, (275) 6, (315) 6, (365) 6, (405) 3, (435) 1, (225) 35

superset x 3
Pulldown x 10
Straight Arm Pulldown x 10
Cable Curls x 10
---

W1 Squat & W2 Chest

05/12/15

Workout 1

Squat (135) 5, (225) 3, (275) 3, (315) 3, (365) 3, (405) 5x5


Workout 2

Bench Press (135) 2, (225) 2, (275) 2, (315) 2, (365) 2, (405) 2x1
Incline DB Press (100) 6, (115) 6, (125) 6
Incline DB Fly (50) 10, (55) 10, (60) 10
Cable Fly 4 x 10
Ring Dips 4 x 10

05/09/15 - Squat

05/09/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (405) 3, (430) 5x3

Back & Biceps

05/07/15

Wide Grip Pulldown
Cable Rows

superset x 3
Face Pull x10
Straight Arm Pulldown x failure
---

superset x 3
DB Pullover x 10
DB Row x 10
---

Rope Hammer Curl 3 x 10
Hammer Curl 3 x 10
Handstand Pushups (deficit) 5 x 5

W1 Squats, Calves & W2 Arms

05/07/15

Squats (135) 3, (225) 3, (315) 3, (365) 3, (405) 3, (430) 2 x 3

Seated Calf Raise
Standing Calf Raise
Leg Press Calf Press

Cleans & Jerk, Presses

05/06/15

Clean & jerk x 1 (95) (115) (135) (165) (185) (205) (225), (245) x 5

Complexes
clean + press + rear press + OHS + sots press + OHS } x 2 (135)
clean + press + rear press x 3 + jerk } x 2 (155) (185)

Weighted Chinups, Box Jumps, Hamg Clean

05/05/15


With a 40# vest,
x1-2-3-4-5-6 reps of:
Chinups
36" Box Jumps
Hang Clean (135)

Squat & Situps

05/04/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (410) 5x5

Decline Situps 5 x 15

Squat & Calves

05/02/15

3 rounds of
Situps x 25
GHD hip Extension x 10
---

Squat (135) 3, (225) 3, (275) 3, (315) 3, (345) 3, (385) 4, (410) 4 x 5

superset
Standing (heavy) 4 x 15
Seated 4 x 20+
---

LF MAchine Calf Press 3 x 15

05/01/15 - Shoulders

05/01/15

Shoulder Press (rear) + Push Press
Barbell Curls

superset
TG Shoulder Press
TG Lateral Raise

W1 Deadlift, Farmers Walk, Back & W2 Rope, Tire, Situps

04/30/15

Workout 1

Deadlift (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (405) 3
Straight Arm Pulldown 5 x 10
Farmers Walk (125# DBs) x 80'
Cable Rows 3 x 10

Workout 2

3 rounds of
Rope Climb x 1
Tire Flip x 5
Situps x 30

Squat, Box Jump, Handstand Walk, Double Unders

04/29/15

Dynamic Warmup (squat specific)

Squat (135) 5, (225) 3, (275) 3, (315) 3, (340) 3, (385) 3, (405) 3x3, (430) 3

5 round of
30" Box Jump (forward) + 30" Box Jump (forward) + 42" Box Jump
Handstand Walk 20'
double unders x 20

W1 Rings, Hanstands, Chest & W2 Rope, Pegs, Hangs, Flips, Situps

04/28/15

Workout 1

Skin the Cat + Lsit & Levers
Handstands
Handstand Walk
Incline DB Press (100) 6, (110) 6, (120) 6, (125) 2 x 6
Cable Flys 4 x 10


Workout 2

3 rounds of
 20' Rope Climb x 1
Peg Board Pullups x 3 +Weight Transfer x 5 } x 2
Tire Flip x 5
Cliff Hanger
V Situps x 20

Squat, Calves

04/27/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (410) 3-4-4

Seated Calf Raise 3 x F
Standing Calf Raise 3 x F

Row, Situp, Pushup, Chinup, Plank, Squat

04/25/15

Row 500m

4 rounds of
Row 1000m, 750m, 500m, 250m
Situps x 20-30-40-50
Pushups x 20-30-40-50
---

4 rounds of
Plank 30, 45, 60, 90 seconds
Chinups x 5-6-7-8
---

Squat (135) 4, (225) 4, (295) 4, (335) 4, (365) 5x4

04/24/15 - Back

04/24/15

Deadlift (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (405) 2 x 5
Cable Row 4 x 10
Pulldown 4 x 10
Straight Arm Pulldown 3 x 10
Barbell Curl 3 x 10

Clean & Jerk, Shoulders

04/23/15

Clean & Jerk (135) (155) (185) (205) (225) (245) (275)
Clean (135,155) x 1 + Press x 1 + Press (rear) x 1 + Push Press x 1 + Push Press (rear) x 1 } x 3
DB Side Raise 4 x 10
Cable Front Raise 4 x 10
Rear Smith Shrugs 4 x 10

Squat, Bench & Abs

04/22/15

Squat (135) 3, (225) 3, (315) 3, (365) 4, (410) 4, (385) 2x5
Bench (135) 4, (225) 4, (275) 2, (315) 2, (365) 2, (385) 2

5 rounds of
Toes to Bar x 10
Situps x 10

Muscle ups, HSPU, BJs, Double Unders, Handstand Walk

04/21/15

6 rounds of:
Muscle Ups x 1-2-3-4-5-6
Handstand Pushups x 1-2-3-4-5-6
30" Box Jumps x 1-2-3-4-5-6
Double Unders x 10-20-30-40-20-20
---

Handstand Walk 3 x 20'

Squat

04/20/15

Squat (135) 3, (225) 3, (295) 3, (365) 3, (385) x 3-3-3-3-5

Rope Climb, Tire Flip, Situps, Snatch, Press

04/19/15

3 rounds of:
Rope Climb x 2
Tire Flip x 10
Situps x 15
High Hang Snatch (65) x 10
---

3 rounds of:
Situps x 25
High Hang Snatch (95) x 1 + Push Press (behind the neck) x 6

Jump Squats, Box Jumps, Handstand Walk & Core

04/16/15

Jump Squats (95) 10, (115) 10, (155) 10, (135) 3 x 10

4 rounds of:
30" Box Jump Over x 3 + 42" Box Jump
Handstand Walk 25'
---

GHD Situps & Hip Extensions

Chest (Bench PR)

04/15/15

Bench Press (135) 6, (185) 6, (225) 4, (275) 4, (315) 4, (365) 2, (405) 2 PR!!
Incline DB Press (125) 3 x 6
Cable Fly 3 x 10
TechnoGym Fly 3 x 10

Clean & Jerk, Row, Pulldown, Curls

04/14/15

Clean & Jerk (95, 115, 135, 155, 185, 205, 225, 245) x 1
Barbell Row 3 x 12
Machine Pulldown 3 x 12
Straight Arm Pulldown 3 x 12
Cable Curls 3 x 12

Overhead Squats & Box Jumps

04/13/15

Superset
Overhead Squats 95, 115, 135, 165 x 6, 185, 205, 225 x 4, 255 x 1
Weighted (40), Box Jump 30" 6 x 6
---

Seated Box Jump 30" x 20
Seated Box Jump 30" + Hurdle 30" x 10

Power Band Squats

04/11/15

Squats, 50# power bands (135) 8, (185) 6, (225) 6, (275) 4 x 6

Clean & Jerk, Shoulders

04/09/15

Clean & Jerk (95) 2, (115) 2, (135) 2, (165) 1, (185) 1, (205) 1, (225) 4x1
4 rounds of: Clean & Jerk (225) x 1 + Push Press x 1 + Rear Push Press x 2

Upright Row 3 x 10
DB Side Raise 3 x 10

W1 Rings, HSPU, Box Jump, Double Unders & W2 Back

04/08/15

Workout 1

4 rounds of
Double Unders x 20
Muscle Up x 1
L Sit/Skin the Cat/L Sit x 1
Single Leg Box Jump 20" x 2
Single Leg Box Jump 24" x 2
Box Jump 30" x 1
Box Jump 42" x 1
Handstand (max)
Handstand Pushup x 3
---


Workout 2 Back

Deadlift (135) 2, (225) 2, (315) 2, (365) 2, (405) 3 x 2
Barbell Row 3 x 10
Rear Pulldown 3 x 10
Straight Pulldown 3 x 10
Cable Curls 3 x 10

Box Squats & Jump Squats

04/07/15

Box Squats (225) 2x10, (275) 2x10
Jump Squats (v squat) (135) 10, (185) 10, (225) 10, 10

Squat

04/04/15

Squat (135) 4, (225) 2, (275) 2, (315) 2, (365) 1, (405) 1, (455) 1-1

Squats

04/03/15

Squat (135) 4, (225) 2, (275) 2, (315) 2, (365) 2, (405) 1, (425) 1, (455) 1
V Squat (135) 10, (225) 10, (315) 10, (405) 8

Clean

04/02/15

Clean (135), (185), (205), (225), (245), (275), (225) 2 x 4

W1 HSPU, Rings, DU's & W2 Back & Chest

04/01/15

Workout 1

4 rounds of:
Handstand (max hold)
Handstand Pushup x 3
L Sit Pullups (rings) x 3
L Sit + Skin the Cat + L Sit x 3
Double Unders x 25
---


Workout 2
Cable Rows 4 x 10
Barbell Rows 3 x 10
Pulldowns 3 x 10
Incline DB Press 5 x 6
Incline DB Fly 3 x 8
TechnoGym FLy 3 x 8

Snatch & Complexes

03/31/15

Snatch + Hang Snatch + High Hang Snatch (95), (115) (135)
Snatch (185), (135)

Clean & Jerk  + Back Squat + Jerk + Hang Snatch
Bear Complex
Press + Push Press
Press + Push Press + Jerk

03/30/15 - Deadlift

03/30/15

Deadlift (135) 4, (225)  4, (315) 4, (365) 2, (405) 2, (435) 1, (315) 3 x 8

Squat

03/28/15

Squat 85%1RM(450) +30lbs
(135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (410) 10x3

03/27/15 - Squat

03/27/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (390) 7x5

Clean & Jerk, Pullups, Handstand, Rows & Pulldowns

03/26/15

Clean & Jerk (95) (115) (135) (165) (185) (205) (225) (245) (265) (275) x 1

Pullups & Chinups x 5-5-5-5-5
(handstand between sets)

Cable Rows 3 x 12
Wide Grip Pulldowns 3 x 12

Squat & Core

03/25/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5 x 7

4 rounds of:
Weighted Back Extension (45) 15
V Situp x 15

W1 CF Open workout 15.4 & W2 Chest, Situps, Pullups & Double Unders

03/24/15

W1 CF Open workout 15.4

AMRAP 8 minutes
Handstand Pushup x 3
Clean (185) x 3
HSPU x 6
Clean x 3
HSPU x 9
Clean x 3
HSPU x 12
Clean x 6
HSPU x 15
Clean x 4
(64)


W2

Incline DB Press (75) 6, (90) 6, (105) 6, (115) 6, (125) 6
Decline Situps 3 x 20
TechnoGym Press 3 x 10
TechnoGym Fly 3 x 10
Cable Fly 3 x 10

5 rounds
Pullups x 20-15-10-10-10
Double unders x 20

03/23/15- Squat

03/23/15

Squat (135) 10, (225) 3, (275) 3, (315) 3, (365) 3, (405) 7x3

Squat

03/19/15

Squat (135) 5, (225) 5, (275) 5, (315) 3, (380) 7x5

W1 Rings & HSPU, W2 Squat & Chest & W3 Arms

03/18/15

Workout 1

Handstands, L sits, Levers, Skin the Cat, Handstand Pushups


Workout 2

Squat (135) 10, (225) 5, (275) 4, (360) x5x7

---superset
Cable Fly 4 x 10
Dips 4 x 10
---
Incline DB Press (100) x6x4, (115) 6, (125) 6


Workout 3 Arms

Cable Curls
Pressdown
Incline DB Curls
Overhead DB Extension (single arm)
Hammer Curls
Rope Pressdown

Deadlift, CF Open 15.3, Laundry List

03/17/15

Deadlift (135) 10, (225) 4, (275) 4, (315) 4, (365) 2, (405) 2, 2

CrossFit Open workout 15.3 (modified)
Bar Muscle ups x 7
Wall Balls (20) x 50
Double Unders x 100
(219)

"Laundry List" (20 minute AMRAP)
Turkish Getups (53) 10
Strict Pullups x 20
Push Press (95) 30
Pushups x 40
Alternate Plank x 50
KB Swing (53) x 11

Remaining:
KB Swing x 49
Squats x 70
Situps x 80
Double Unders x 90
Row 1000m

Original "Laundry List" workout http://nickdalprawod.blogspot.com/

Squat & Core

03/16/15

Squat (135) 8, (225) 4, (275) 4, (335) 4 x 9

Situps 3 x 20
GHD Situps 3 x 10
GHD Hip Extensions 3 x 10

Squat

03/14/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (385) 10 x 3

Squat

03/13/15

Squat (135) 5, (225) 5, (315) 5, (360) 7 x 5

Squat, Clean & Decline Situps

03/11/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (340) 5 x 7
HP Clean/High Hang Clean x 1/1 (95), (135), (185), Clean (205) 1, (235) 1
Situps 4 x 15

OHS, C2B Pullups, DB Press, DB Snatch, Situps

03/10/15

2 rounds of:
Overhead Squat (95) 10
Chest to Bar Pullups x 10
---
2 rounds of:
OHS (95) 12
C2B Pullups x 12
---

5 rounds of:
Incline DB PRess (125) 4
DB Snatch x 2/2
Decline Situps x 15

Squat, Cable Rows, Pulldowns

03/09/15

Squat (135) 10, (225) 4, (275) 4, (315) 4 x 9

Cable Rows 4 x 10
Wide Grip Pulldown 4 x 12
Straight Arm Pulldown 4 x 10

03/07/15 - Complexes

03/07/15

Complex 1 (95, 135, 185, 205)
Push Press x 3
Jerk x 3

3 rounds of:
Javorek Complex 1, (95)
Upright Row x 6
High Pull Snatch x 6
Back Squat Push Press x 6
Good Morning x 6
Barbell Row x 6
---

Complex 2 (95,115)
Upright Row x 1
High Pull Snatch x 1
Wide Grip Behind Neck Press x 1
Overhead Squat Down
Sots Press x 1
Overhead Squat Up x 1
Push Press x 1
---

Squat, Clean

03/06/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (345) 5, (385) 5
Clean (135) 1, (185) 1, (205) 1, (225) 1, (245) 1, (275) 1, (295) -

Bench, DB Press, Deadlift, Weighted Pullups & HSPU

03/05/15

Bench (185) 4, (225) 4, (275) 4
Incline DB Press (100) 8, (125) 2 x 8
Deadlift (135) 10, (225) 4, (275) 1, (315) 1, (365) 1, (405) 1, (435) 1

Weighted Kipping Pullups (40) 3 x 10
Weighted Handstand Pushup 3 x 3

Squat & "Annie"

03/04/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (370) 5

"Annie"
50-40-30-20-10 reps of
Double unders
Situps

CrossFit Open Workout 15.1 - Toe to Bar, Deadlift, Snatch, Clean & Jerk

03/03/15

Open Workout 15.1a

AMRAP 9 minutes
Toes to Bar x 15
Deadlift (115) 10
Snatch (115) 5
(132)


Open Workout 15.1b

6 minutes to find 1RM C&J
(260)

Squat, Clean & Jerk (PR)

03/02/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5

Clean & Jerk (115) 1, (135) 1, (165) 1, (185) 1, (205) 1, (225) 1, (250) 1, (275) 1 PR!

Back & Shoulders

03/01/15

Wide Grip Pulldown 3 x 10, (rear) 3 x 10
Wide Grip Pulldown (200) 10, (220) 8, (240) 8
Barbell Rows 3 x 10
Upright Row 3 x 10
DB Side Raise 3 x 10
DB Hammer Curls 3 x 10

02/28/15 - Legs

02/28/15

Squat (warm up to 315) 4 x 5, (335) 5, (365) 2 x 2, (405) 2 x 1

Leg Press (820) 12, (1000) 12, 12
Leg Extensions 3 x 15

02/27/15 - Snatch & Complexes

02/27/15

Sntach (95) 3, (115) 3, (135) 1, (165) 1, (185) 1, (205) 1-1

Snatch Balance
Complexes

Squat, DUs, Box Jump, Pullups

02/26/15

Squat (295) 8x3, (315) 5, (335) 2x2, (365) 2

5 rounds of:
Double Unders x 30
42" Box Jump x 5
Pullups x 10

W1 Arms & Row, KB Swing, Situp, Extensions

02/25/15

Workout 1 Arms

Bar Pushups 3 x 10
TRX Curls 3 x 10

Incline DB Curls 3 x 8
Overhead DB Extension 3 x 10

Barbell Curls 3 x 10
Rope Press Downs 3 x 10

Cable Curls 3 x 10
Overhead Rope Extensions 3 x 10

Workout 2

3 rounds of:
Row 250m (1:40/500m pace)
KB swing (53) 15
GHD situps x 10
Hip Extensions x 10

Clean, Pulls, DB Press

02/24/15

Clean (115) 2, (155) 2, (185) 2, (225) 2, (250) x 8
Clean Pull (300) 3 x 2
Incline DB Press (100) 6, (110) 6, (125) 4 x 6

Squat, Box Jump, Keg Toss

02/23/15

1RM 450
Squat (65%1RM) 8x3, (70%) 5, (75%) 2x2, (80%) 2

4 rounds of:
Seated Box Jump 30" x 5
20# Wall Ball Keg Toss x 5

Row, Squat, Lunge, Situp, Extension, Swing, Snatch

02/22/15

Row 1000m
Squat x 50
Samson Lunge x 50
GHD Situps x 50
Back Extension x 50
KB Swing (70) 50
DARC Swing (53) 50
KB Snatch (35) 50

Clean & Squat

02/20/15

Power Clean (95) 4, (135) 4, (165) 2
Clean (185) 2, (205) 2, (225) 1, (245) 1, (275) 1 - PR
Front Squat (285) 2, (315) 2, (335) 2, (335) 2

Snatch, Overhead Squat, Back Squat

02/19/15

Snatch (95) 4, (135) 4, (155) 2, (175) 2, (185) 1, (205) 1
Overhead Squats (185) 4, (205) 4, (225) 2, (245) 2, (265) 1
Squat (275) 2, (315) 2, (335) 2, (355) 2, (365) 2, (385) 2

Chest, DUs, Burpees, Pullups

02/18/15

TechnoGym Fly 4 x 10
Incline DB Fly 4 x 8
Cable Crossover 3 x 10
Ring Dips 6 x 6

3 rounds of:
Double unders x 30
Burpees x 20
Pullups x 10

Squat, Deadlift, Burpee, KB Swing

02/17/15

Squat (135) 10, (225) 4, (315) 4, (335) 2, (365) 2, (385) 2, (405) 2, (225) 10

EMOM 8 minutes
Deadlift (70%1RM) 2
Burpees x 4
KB Swing (70) 6

Snatch, Box Jump, Pullups

02/13/15

DB Snatch (65) 5/5
24" Box Jump x 10
Pullups x 10

Double Unders, "JT", Biceps

02/12/15

Double Unders x 30
HSPU x 21
Ring Dips x 21
Pushups x 21
Double Unders x 30
HSPU x 15
Ring Dips x 15
Pushups x 15
Double Unders x 30
HSPU x 9
Ring Dips x 9
Pushups x 9

TRX Curls 3 x 10
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
LF Machine Curl 3 x 10

"Linda" - Clean, Bench, Deadlift

02/11/15

CrossFit - "Linda"
10-9-8-7-6-5-4-3-2-1 reps of
Clean (155)
Bench (205)
Deadlift (305)

Squats, Biceps

02/10/15

Squats (135) 10, (225) 5, (275) 5, (315) 5, (335) 5, (365) 2 x 5, (345) 5
21 Curls x 4
LF Machine Curls 3 x 12

Bear Complex, Clean, Front Squat, Row, Chins

02/09/15

Bear Complex (135) (155) (175) (185) (205) (215) 2
1 Clean + 3 Front Squat (225)  5

3 rounds:
Barbell Row  x 10
Chinups x 10

W1 Squat, Leg Press, Pull Down, Pull Up & W2 Row, Squat, Situps, KB Swing

02/06/15

Workout 1

Squat (185) 12, (225) 10, (275) 8, (295) 8, (315) 6, (335) 4, (365) 2
Leg Press (820) 3 x 15

3 rounds
Pull Downs x 12
Pullups x 10


Workout 2

3 rounds
Row 100m
Squats x 18
---

Row 100m
DARC kettle bell swing
---

Row 100m
Situps

Double Unders, KB Swing, HPC, Press, Box Jump

02/05/15

5 rounds of:
Double Under x 30
Kettle Bell Swing (53) 12
Hang Power Clean (155) 9
Shoulder/Push Press (155) 6
Box Jump 42" x 3

W1 Push, Pull, W2 Arms & W3 GHD, Row, KB Swing

02/03/15

Workout 1 Push, Pull

Bench (225) 5, (275) 5, (315) 3 x 5
Incline DB Fly 3 x 10

5 rounds of:
Ring Dips x 10
Weighted Pullups (40) 5
---
BFK Pullups 3 x 10


Workout 2 Arms

LF Machine Curls 3 x 10
Rope Pressdown 3 x 10
Incline DB Curl 3 x 10
Single Arm Overhead DB Extension 3 x 10
Hammer Curl 3 x 10


Workout 3

5 rounds of:
Row 250m
GHD Situps x 10
GHD Supermans x 10
KB Swing (70) x 5

Snatch, Squat

02/02/15

Snatch (155) 5 x 5
Squat (315) 5 x 5

01/30/15 - Muscle up, Bear Complex, Box Jump

01/30/15

8 rounds of:
Ring Muscle up x 1
Bear Complex (185) 2
Weighted 30" Box Jump (40) 4

Clean, Squat, Chest & Biceps

01/29/15

Clean (warm up to 185) 10 x 2
1 1/4 Front Squats (185) 3, (205) 2 x 3, (215) 2 x 3
Bench (lower half ROM) (185) 10, (225) 2 x 10
Hammer Curls 3 x 10
Cable Flys 3 x 10
Cable Hammer Curls 3 x 10

W1 Snatch, Double Unders, Core & W2 Back, Calves

01/29/15

Workout 1

10 rounds of:
Snatch Complex (135):
Snatch Deadlift x 1
Snatch Pull x 1
Hang Snatch x 1
Overhead Squat x 1

Double Unders x 20
---

3 rounds of:
GHD Situps x 10
Back Extensions x 10
---

Workout 2 Back & Calves

Deadlift (340) 5 x 5
Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Pulldowns 6 x 10

Seated Calf Raise 6 x 15

DUs, Clean, Pull, Shoulders, Core

01/28/15

Double Unders x 20

10 rounds of:
Power Clean (75-80%) x 2
Double Unders x 10
---

Clean Pulls (85%) 5 x 3, Shrugs x 5-10 reps on the third Clean Pull
Shoulder Complex: DB Side Raise/Front Raise/Arnold Press 3 x 3/3/6
Double Unders x 20

4 rounds of:
Situps x 14
Pullup x 7
TRX Row x 7
Plank 60 seconds
---

Predator Cycle Day 1

01/26/15

Snatch (75-80%) 10 x 2
Squat x 10-8-8-6-6
Incline DB Press x 10-10-8-8-6-10
Cable Fly 3 x 10
Barbell Curls x 25
Incline DB Curls x 25
Cable Curls x 25


5 rounds of:
Toes to Bar x 10
Situps x 10
---

Back Extensions (40) x 50


http://www.catalystathletics.com/article/1879/Im-Gonna-Have-Me-Some-Fun-The-Predator-Cycle/

01/24/15 - Cleans

01/24/15

PVC Dislocates x 20
Sampson Stretch x 6
Row 500m
Situps x 25
Bergener Warmup

High Hang Clean 3 x 3 (95) (115)
Clean (115) 3, (145) 3
Hang Clean (115) 3, (145) 3
High Hang Clean (115) 3, (145) 3
Clean (145) 10 x 1

01/23/15 - Legs

01/23/15

Lunges 3 x 20
Squats (135) 10, (225) 10, (275) 8, (315) 6, 6
Leg Press (820) 3 x 15
---ss---
Straight Leg Deadlift 3 x 12
Single Leg Curls 3 x 12
---
Extensions 4 x 12

W1 OHS, Snatch & W2 Back, Core

01/23/15

Workout 1

Overhead Squat (95) 4, (115) 4, (135) 4, (155) 4, (185) 2, (205) 2, (225) 2
Snatch (floor/hang/high) x 1/1/1 (65), (95), (115), (95), (95)


Workout 2 Back & Core

Barbell Rows (135) 15, (185) 12, (205) 10, (225) 10
TechnoGym High Row 3 x 12
TechnoGym Row 3 x 12
Cable Rows 3 x 12
Rear Smith Shrugs 4 x 12

4 rounds of:
Back Extensions (45) 10
Situps x 15

Deadlift, Double unders & Arms

01/22/15

6 rounds:
Deadlift (185) 8, (275) 8, (315) 6, (365) 4, (405) 2x2
Double Unders x 25
---

Cable Curls 4 x 12
Rope Press Down 4 x 12
LF PReacher Curls 3 x 12
LF Seated Dips 3 x 12
Hammer Curls 3 x 12
Overhead Extensions 3 x 12

Clean, Bench, Muscle Ups, Burpees

01/21/15

Clean (95) 8, (115) 6, (155) 4, (185) 4, (225) 4, (245) 4
Bench (135) 10, (185) 10, (225) 6, (275) 4, (315) 4

EMOM 10 minutes
Burpees x 8, Muscle Ups x 2 (3 minutes)
Burpees x 6, Muscle Ups x 2 (2 minutes)
Muscle Ups x 2, Burpees x 8 (3 minutes)
Muscle Ups x 2, Burpees x 6 (2 minutes)

Jerk, Squat, Jump Squat

01/19/15

Jerk (95) 3, (115) 3, (135) 3, (155) 3x3
Squat (135) 5, (225) 3, (315) 3x3
Jump Squat (95) 3, (115) 3, (135) 5x3

Legs

01/17/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 2
Leg Press (820) 20, (1000) 12, (1180) 10
Lunges (95) 3 x 20

01/16/15 - Snatch

01/16/15

Snatch (95) 2, (115) 2, (135) 2, (155) 2, (175) 2

Deadlift & Row

01/15/15

Deadlift (135) 10, (185) 4, (225) 10, (275) 10, (320) 10, (340) 8, (365) 6, (405) 2
Barbell Rows (135) 12, (155) 10, (185) 10, (135) 10
Cable Rows (180) 12, (200) 10, (220) 10, (160) 10

Chest & Burpees

01/13/15

Bench (135) 10, (225) 10 (250) 6, (290) 4, (345) 2, (315) 10
Incline DB Press (100) 10, (105) 10, (110) 10
Incline DB Fly 3 x 10
TechnoGym Press 3 x 10

EMOM  8 minutes
Burpees to 8' Bar x 10

Clean & Jerk, Front Squat, Toe to Bar, Double unders

01/12/15

Clean & Jerk (95) 2, (115) 2, (135) 2, (155) 2, (175) 1
Clean (185) 2, (205) 2, (225) 2, (245) 2, (265) 1

AMRAP 10 minutes
Front Squat (95) 10
Toe to Bar x 10
Double Unders x 40

Snatch, Box Jumps

01/09/15

Snatch (95) 4, (115) 2, (135) 2, (155) 2, (175) 2, (185) 2

EMOM 10 minutes:
Snatch (75) 5
Box Jump (36") 5

W1 Back & W2 Shoulders

01/08/15

Workout 1

Pulldowns 5 x 10
Straight Arm Pulldowns 3 x 12
Single Arm Cable Curls 3 x 10
Smith Rack Barbell Rows 3 x 15


Workout 2

Jerk (95) 4, (135) 4, (185) 4 , 4
Upright row 4 x 10
TechnoGym Shoulder Press 4 x 10
TechnoGym Lateral Raise 4 x 10

Deadlift, Clean

01/06/15

Deadlift (135) 10, (225) 10, (275) 4, (315) 4, (365) 4, (405) 2
Clean (95) 10, (135) 4, (185) 4, (205) 4, (225) 2 x 4

Chest, Burpee Pullups, KB Swings

01/06/15

Bench Press (135) 10, (185) 10, (225) 6, (275) 6, (315) 6, (335) 6, (365) 2 (225) 4, (315) 6
Incline DB Press (100) 3 x 10
TechnoGym Fly 3 x 12

EMOM 10 minutes
Burpee Pullups (12 inch vertical leap to bar) x 3
Kettle Bell Swing (70) 5

Squat, Double Unders

01/06/15

Squat (225) 20
Double Unders x 100
Squat (225)18
Double Unders x 90
Squat (225) 16
Double Unders x 80
Squat (225) 14
Double Unders x 70
Squat (225) 12
Double Unders x 60
Squat (225) 10
Double Unders x 50