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