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