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