workout 16.40.3 - clean, jerk, pull, bridge, row, plank

10/05/16 - workout 16.40.3

dynamic warmup

clean & jerk (10 minutes to workup to a heavy single)
emom 5 minutes
clean & jerk x 2
---

clean pull (add 20-30# to above weight) 5 x 2
barbell glute bridge (185/225) 5 x 5
barbell row (95/135) 5 x 5
weighted plank (25/45) 30 seconds x 3

nickdalprawod

nickdalprawod.blogspot.com

nickdalprawod

workouts are shit right now, sprain my ankle.

http://nickdalprawod.blogspot.com/

w1 snatch, clean, jerk, pull, lung RDL, w2 row, wallball, push press, toe2bar, pullup

08/30/16

workout 1

emom 5 minutes
snatch (8 second pull from ground to hip) x 2 (95# first 3 minutes, 135# last 2)
---

emom 5 minutes
clean (6 second pull from ground) + jerk (2 second pause on dip) x 2 (135)
---

clean pull 5 x 2 (255, 275, 305, 320, 345)

reverse lunge (185) 3 x 4
romanian deadlift (320) 3 x 4
---


workout 2

7 rounds
row 1 minute/250m (1:50/500m pace)
rest 30 seconds
---
row 1 minute, max distance (318m)

amrap 12minutes
wallballs (20) 60
push press (135) 40
toes to bar x 60
pullups x 40
(184)

08/30/16 - bench, pullup, row, dip, kipping, headstand, rollup

08/30/16

bench press x 6-4-2-1
weighted chinup x 6-4-2-1

3 rounds
single arm db bench press (90) 6/6
pendlay row (185) x 5
ring dips x 8
---

emom 12 minutes (1 minute rest after last exercise)
kipping (hollow/extension) x 15
headstand x 10
rollups x 10
---

snatch, squat & back

08/28/16

emom 10 minutes
power snatch (145) + hang power snatch + snatch balance + front squat (165) + OHS + back squat
---

5 sets
rear pulldowns
straight pulldowns (rope)
---

6 sets
cable rows  (start at 140, increase each set to 240)
---

4 sets
smith rear shrug
face pull

08/27/16 - hspu, thruster, k2b, deadlift, burpee, kb swing, pullup

08/27/16

7 rounds
hspu x 7
thruster (95) 7
knees to elbows x 7
deadlift (245) 7
burpee x 7
kb swing (72) 7
pullup x 7
(19:38)

08/20/16 - snatch, clean, jump, wallball

08/20/16

hang power snatch (165) 5 x 3

2 rounds
clean & jerk (135) x 20
box jump (24") x 20
wallball (20) x 20
overhead squat (95) x 20
box jump (24") x 20
wallball (20) x 20
squat clean (135) x 20
(19:38)

08/18/16 - run, deadlift, press, push

08/18/16

run 400m
deadlift (155) 75
run 400m
push press (95) 75
run 400m
pushup x 75
run 400m
(19:38)

headstand, rollup, toe to bar, dip, muscle up, etc.

08/16/16

dynamic warmup

3 rounds
headstand transfer x 6
rollup x 10
toe to bar (strict) x 10
ring dip (strict) x 5
bar muscle up x 3
double under x 30
L sit 30 seconds
---

push press 4 x 6
internal/external rotaion x 6/6

shoulder press 3 x 6
shoulder shockers 3 x 6

W1 bench, squat, W2 walk, wallball, slam, swing, row, plank, hollow, toe to bar

08/16/17

workout 1

superset (4:1 tempo)
bench 4 x 6 (195, 210, 225, 240)
front squat 4 x 6 (240, 255, 275, 290)
---


workout 2

amrap 20 minutes
wallwalk x 5
wallball (20)  25
slamball (20) 25
kb swing (52) 25
row 250m (<1 minute)
323, (row = 1)

clean, lunge, squat, bridge, pullup, row, situp

08/15/16

dynamic warmup

2 rounds
clean (135) x 20
overhead lunge (45) 30
---

3 rounds
pistol squat x 10
barbell glute bridge (225) x 5
---

4 rounds
pullup x 5
trx row (4 second tempo on eccentric ROM) x 5
situp x 25
---

snatch, clean, situp, jump, row

08/14/16

dynamic warmup

snatch (165) 5 x 3

3 rounds
ghd situp x 20
clean (135) x 20
30" box jump x 20
row, calories x 20

08/13/16 - shoulders

08/13/16

4 rounds (20 min.)
pistol squat x 6
rope climb x 1
handstand walk 10m
toe to bar (strict) x 10
pullup x 10
plyo pushup (max height) x 3
muscle up x 3
double under x 50
---

push press (1:4 tempo) 4 x 6
internal/external rotation w/dumbbell x 6/6

strict press 3 x 6
shoulder shocker 3 x 10/10/10

08/12/16 - clean, front squat

08/12/16

dynamic warmup

emom 10 minutes
clean pull + power position (hold 5 sec.) + hang at knee (hold 5 sec.) + clean
---
front squat (185)  eccentric 4 sec. + quarter ROM + concentric 4 x 6

run, row, jump, slam, burpee, etc.

08/11/16

dynamic warmup

2 rounds (40 minute time cap)

1 overhead (45) lunge x 30
run 200m

2 wallball x 30
run 200m

3 slamball (10) 30
run 200m

4 burpee box jump (24") x 25
run 200m

 5 slamball (30) 25
run 200m

6 box jump (24/30") x 20
run 200m, row 250m

7 burpees x 20
run 200m, row 250m
---

(6, row 100m)

press, pull, dip, row, hollow, headstand, tuck, etc.

08/10/16

workout 1

run 10 minutes
sprint 60m x 8


workout 2

3 rounds
rear shoulder press x 15
pullups x 15
---

3 rounds
ring dips x 15
supine rows x 15
---

hollow hold 10:20 second intervals x 6
headstand 10:20 second intervals x 6
bar tuck and invert hang 4 x 5


workout 3

3 rounds
row 2 miles (1:57 pace)
row 800m (2:45 pace)
---

08/09/16 - sled, medball, press, run, pullup, row, plank

08/09/16

dynamic warmup

hand release pushup (strict) x 30 + hand release pushup (modify if necessary) x 30
sled push (135) 20 yards, unload sled
sled push (unloaded) 20 yards x 2, reload sled
sled push (135) 20 yards

medball ground to shoulder (80) x 50
single arm bench press (55) x 50
run 400m (1:30)

pullup x 30
trx row x 50
row 500m (1:53)

weighted plank (25/45#) accumulate 5 minutes

08/08/16 - bench, chinup, row

08/08/16

dynamic warmup

bench (4:1 tempo) 4 x 6
chinup (1:4 tempo) 4 x 6

single arm bench 3 x 8/8
db row 3 x 5/5

08/07/16 - clean, tire flip

08/07/16

EMOM 10 minutes, 1 rep every 30 seconds for the last 3 minutes
power clean (205) + hang clean
---

tire flip x 75

08/06/16 - run, muscle up

08/06/16

run 400m, for time (1:20)
bar muscle up (max reps) x 8

row

08/05/16

row max distance in 60 minutes
(14,272m)

clean, flip, row, situp

08/04/16

dynamic warmup

partner workout, split reps as necessary
60# db's clean & press x 100 (5/5 x 10)
tire flip x 100 (5/5 x 10)
row calories x 100 (25/25 x 2)
ghd situps x 100 (20/20 x 5)

W1 fran, W2 squat, row, carry

08/03/16

dynamic warmup

workout 1

fran
21-15-9 reps
thruster (95)
pullup
---
(3:40)


workout 2

5 rounds
squat (275) 10
row, calories x 10
medball (80) carry 200m

hspu, row, run, ohs

08/01/16

dynamic warmup

handstand pushup (strict) max reps (18, 20)

row 1000m (3:28)

run 1 mile (7:47)

overhead squat (95, 135, 185, 225, 255, 280) 1

helen

07/31/16

run 400m
kb swing (52) 21
pullup x 12
(9:47)

max press, max pullups, row 2k

07/29/16

row 2k (7:22)
max pullups (30)
max press (205)

fight gone bad

07/28/16

fight gone bad
3 rounds, AMRAP
wallball (20)
SDLHP (75)
box jump 24"
push press (75)
row (calories)
---
(330)

clean, front squat

07/27/16

dynamic warmup

clean (135, 185, 225, 255, 275, 285) 1
front squat (225, 275, 315, 365) 1

row, sled, pushup, swing, clean, run, walk

07/27/16

dynamic warmup

row 500m (1:35)
row 500m
pushup x 100
kb swing (52) 75
medball ground to shoulder (80) 50
run 1100m

3 rounds
run 20 yards, carry 45# plates back and load sled
sled push (190) 20 yards, unload plates
sled push (100)
---

farmers walk (120/axle) 20 yards x 6
row 1000m
(40:00)

snatch, pullup, dip, thruster, pullup

07/25/16

workout 1

mountain bike 7 miles
dynamic warmup
snatch 1RM (225 PR)


workout 2

dynamic warmup
max strict pullups x 20
max strict ring dips x 25

27-21-15-9 reps (complete 3 burpees for any broken rep)
thruster (95)
pullup
(11:55)

clean & jerk, core

07/22/16

dynamic warmup

C&J (135, 185, 225, 265, 275, 300 PR) 1

broken up in sets of 10
situps x 60
superman x 30
ghd situp x 50
ghd hip extension x 50

07/21/16 - c2b pullup, OHS, chest/back

07/21/16

2 rounds
OHS (95) 10
C2B pullup x 10
---
2 rounds
OHS (95) 12
C2B pullup x 12
---
1 round
OHS (95) 15
C2B pullup x 15
---

cable row
dips

pulldown
cable fly

deadlift, thruster, row

07/20/16

dynamic warmup

deadlift (135, 225, 275, 315, 365, 405, 455) 1

27-21-15-9 reps
thruster (95)
row (calories)
(9:13)

07/19/16 - W1 snatch, W2 climb, wallball

07/19/16

workout 1

snatch (95, 135, 165, 185, 195, 205, 215)


workout 2

15' rope climb x 4-3-2-1
wallballs (20) 40-30-20-10
(10:12)

row, double under, burpee, clean, front squat

07/19/16

row 3000m (under 12:00 minutes)

5 rounds
double under x 20
lateral bar jump burpee x 15
clean (255) + front squat x 5
---
(15:54)

back, chest, arms, bike

07/17/16

6 x 10
cable row (160, 180, 200, 220, 240, 260)
dips
---

4 x 10
rear pulldown
straight pulldown
---

4 x 10
pulldown
cable fly
---

machine chest press 4 x 10

4 x 10
single arm pulldown curl
rope pressdown
---

4 x 10
single arm preacher curl
single arm overhead extension

row, deadlift, wallball

07/16/16

10 rounds (135-150 pace)
row 250m
rest 30 seconds
---

5 rounds
deadlift (225) 10
wallball (20) 20
(8:43)

07/15/16 - OHS, jerk

07/15/16

overhead squat (185) 5 x 3

jerk (185, 205, 225, 245) 1

W1 clean, burpee pullup, overhead carry, W2 snatch

07/15/16

workout 1

dynamic warmup

20-15-10 reps
clean (155)
burpee pullup
overhead carry (45# plate) 200m
(17:13)


workout 2

4 rounds
hang snatch pull + hang snatch (75)
---

4 rounds
hang snatch + snatch (95)
---

4 rounds
snatch x 2
---

heavy single (155, 175, 185, 195, 205)

bike, squat

07/13/16

bike 4 miles

squat (135, 225, 275, 315, 365, 405, 435) 1, (475) failed

bike, push, pull

07/12/13

dynamic warmup

incline db press 5 x 10
dual pulley cable row 5 x 10

cable row 4 x 10
decline press 4 x 10

4 rounds
dips x 10
straight arm pulldown x 8
rear pulldown x 8
---

mountain bike 7 miles

bike, bear complex

07/11/16

workout 1
mountain bike 12 miles


workout 2
dynamic warmup

kb swing x 50
bear complex (95, 135, 185, 225, 245, 265)

biking

07/09/16 mountain bike 12 miles
07/10/16 road bike 12 miles

squat, deadlift, getup, double under

07/08/16

dynamic warmup

squat (135, 225, 275, 315, 365, 405, 435) 1

4 rounds
deadlift (300) 9
turkish getup (50) 4
double under x 20

07/07/16 - clean, situp, double under, sled, waves, burpee

07/07/16

3 rounds
21-15-9 reps
clean (185)
ghd situps
double unders x 42-30-18
---


workout 2

sled push (195) 20 yards x 4
sled pull (195) x 4

EMOM 10 minutes
even: double waves 40 seconds
odd: burpees x 12

press, pull, shrug, clean, curl

07/06/16

dynamic warmup

5 rounds
db chest press (75) x 12
chinups x 12
---

(95, 115, 135) 20 x 15 x 10
shrug
hang power clean
curls

4th of july workout!

07/04/16

workout 1

for time
back squat (bw) 12
row 250m
front squat (bw) 9
row 250m
overhead squat (bw) 6
row 250m
bear complex (bw) 3
row 250
---

workout 2

for time, time cap
peg board x 1
tire flip x 20
rope climb x 1


workout 3

AMRAP 6 minutes
row 400m
sandbag carry 60 yards
farmers walk 60 yards
kb swing x 50
tire flip x 5
rope climb x 1

07/01/16 - squat, snatch

07/01/16

dynamic warmup

double unders 4 x 20
squat (405) 5 x 5
snatch (95, 115, 135, 155, 175, 185, 205) 1

ghd situps
ghd hip extension

row, burpee, jump, row, run, situp, tgu

06/31/16

dynamic warmup

AMRAP 8 minutes
row (calories) 30 seconds, rest 30 seconds
(106 calories)
---

AMRAP 8 minutes
burpee x 4
24" box jump x 8
trx row x 12
(152 reps)
---

AMRAP 8 minutes
run 200m
situps x 20
turkish getup (35) x 2
(3 rounds+200m)
---

clean, squat, deadlift, toe to bar

06/30/16

dynamic warmup

clean - work up to a heavy single in 10 minutes (135, 185, 225, 275, 300 PR!)
use 60% of the above weight for the following weighted exercises

5 rounds
clean (180)  5
front squat (180) 5
deadlift (180) 5
toe to bar x 5
7:15

bridge, toss, burpee, push, plank, situp, slam, superman

06/29/16

dynamic warmup

5 rounds
bb glute bridge (185) 5
mb keg toss (20) 5
---

3 rounds
burpees x 20
pushup x 20
alternating plank (2 count)x 20
spiderman plank (2 count) x 20
situps x 20
slamball x 20
---

superman x 50

squat, thruster, pullup

06/28/16

dynamic warmup

squat (280, 305, 325) 5, (370) 3, (395, 415) 1

amrap 13 minutes
thruster (45) 18
pullup x 12
---
8 rounds

row, sled, run, swing, burpee, situp

06/23/16 - workout 16.25.4

Dynamic warmup

5 minute timecap for each set

Row 1250m

---

Sled push relay (load sled with 3 plates of the same weight ie. 3 green)

Push sled 20 yards, remove plate and push sled back to start

Push sled 20 yards, remove plate and push sled back to start

Push sled 20 yards, remove plate and push sled back to start

Return plates back to start and reload plates

---

Run w/kettle bell (35#)

Run 300m

Kb swing x 30

Run 200m

Kb swing x 20

Run 100m

Kb swing x 10

---

5 rounds

Burpee x 10

Situp x 20

squat

06/16/16

dynamic warmup

squat (415) 10 x 3
deadlift (135, 225, 275, 315, 365, 415)

row, push, toe, wallball, clean, etc.

06/17/16

dynamic warmup

row 550m
hand release pushup x 50
toe to bar x 50
wallball x 50
medball clean to shoulder x 50
kb swing x 50
keg toss x 50
burpee x 50
situp x 50
run 550m

back, squat, run, press, pull

06/15/16

workout 1

4 sets: rear pulldown x 10 + pulldown x 10
cable row
straight arm pulldown
incline db press

workout 2

squat (395) 7x5

4 rounds
push press (135) 5
chinup x 8
run 400m

shoulders, arms, calves

06/12/16

4 supersets for each pair of exercises

cable side raise
cable front raise

alternating db curl
single arm overhead db extension

single arm preacher curl
rope press down

single arm pull down curl
single arm cable extension

3 sets of each
seated calf press
standing calf press
leg press calf press

Super Spartan

06/11/16

8.5 miles,  27 obstacles, muddy as shit!

squat, toe to bar, curl & press

06/10/16

dynamic warmup

3 rounds
row 250
squat x 5 (5:1 tempo)
---

chinup, walk, sled, slam

06/09/16 - workout 16.23.4

Dynamic warmup

partner workout, each complete the following
3 rounds

8 minute timecap per round, rest for remainder of time when completed under 8 minutes

chinups x 20

Farmers walk (135 per axle) 80 yards

Sled push (170) 80 yards

Slamballs (20) x 40

---

clean, hang

06/09/16

dynamic warmup

clean & jerk (135, 165, 185, 225,  245) 1

partner workout
one partner hangs while the other completes reps
5 rounds
clean (135)
hollow hang

back, arms, chest

06/07/16

machine row 3 heavy sets
machine chest press 3 heavy sets

close grip pulldown 3 heavy sets

4 super sets, 8-10 reps
cable row
wide grip pull down, behind
straight arm pull down

single arm pull down curl
rope press down

single arm preacher curl
single arm overhead extension

incline db press (80, 90, 100, 110, 125) 10

squat, core

06/06/16

dynamic warmup

squat (395) 7 x 5

5 rounds
situp x 20
superman x 10

06/04/16 - run, toe to bar, wallball, etc.

06/04/16

dynamic warmup

30 minute time cap
run 1100m
toe to bar x 25
wallballs (20) 75
double unders x 75
row 1100m
pullups x 25
burpees x 75
kb deadlift (72) 75
(00:30)

06/03/16 - squat, press, plank

06/03/16

dynamic warmup

squat (375) 7x5

2 rounds
push press (135) 5
pushups x 20
weighted plank (45) 40 seconds

double under, box jump, row, toss, swing

06/02/16

dynamic warmup

double under x 75
box jump x 75

emom 8 minutes
row 12 calories
---

emom 8 minutes
keg toss (14) 12
---

emom 8 minutes
kb swing (52) 12
---

squat, bridge, core

06/01/16

dynamic warmup

squat (350) 5 x 7
bb glute bridge (225) 5 x 7

7 rounds
toe to bar x 7
hollow rock x 7
ghd situp x 10

deadlift, clean, jerk, chest, biceps

05/31/16

dynamic warmup

5 rounds
deadlift (155) 12
hang power clean (155) 9
push jerk (155) 6
---

(3:1 tempo) 4 x 10
incline db press

incline db fly
plate loaded preacher curl

machine preacher curl
machine fly

05/28/16 - row, wallball, medball clean, slamball

05/28/16

dynamic warmup

AMRAP 30 minutes
40-30-20-10 reps
row (calories)
wallball (20)
medball clean to shoulder (40)
slamball (10)
---
(577)

squat, press, chins, toe to bar, kb swing, situp

05/27/16

dynamic warmup

squat (305) 3x8, (325) 5, (350) 2x2, (395) 1

5 rounds
shoulder press (135) x 5
chinups x 5
toe to bar x 5
kb swing (72) 10
ghd situp x 10

chest, back

05/16/16

superset x 4
cable row
cable fly
---

superset x 4
pulldown
close grip bench
---

superset x 4
incline db fly
smith rear shrug
---

superset x 4
machine press
machine row

squat, deadlift, row, core

05/25/16

dynamic warmup

squat (305) 3 x 8, (325) 5, (350) 2x2, (390) 1
deadlift (315) 5x5
pendlay row (190) 5x5

4 rounds
russian triangle x 10
ghd situp x 15
weighted plank (45) 30 seconds

snatch, pullups

05/24/16

dynamic warmup

high hang power snatch (95, 115, 135, 155) 3
hang power snatch (175, 180, 185) 3
snatch (190, 195) 3

3 rounds
pullup x 5
chinup x 5
kipping pullup x 5

squat, press, core

05/23/16

dynamic warmup

squat (325) 4 x 9
push press (135) 10 x 3

4 rounds
toe to bar x 6
ghd situp x 16
lateral toss x 6/6
superman x 10

row, rings, kb swing, calves

o5/20/16

dynamic warmup

5 rounds
row 200m (1:45 pace)
rest 15 seconds
---

4 rounds
skin the cat
kb swing (72) 10
---

leg press calf press

standing calf press
seated  calf press

squat, press, run

05/19/16

dynamic warmup

squat (380) 5

8 rounds
push press (185) 4
run 200m
---

shoulders, arms

05/17/16

cable side raise

db side raise
hammer curl

rope pressdown
smith shrug, rear
face pull

plate loaded shoulder press

standing calf raise
seated calf raise
leg press calf press

squat, deadlift, kb swing, situp, burpee

05/16/16

dynamic warmup

squat (375) 5
deadlift (315) 4 x 7

EMOM 10 minutes
kb swing (52) 10
burpee x 2
situp x 10

back & chest

05/15/16

4 supersets of each, 3:3 tempo
cable row
straight pulldown

close grip pulldown
cable hammer curl

wide grip pulldown
rope pressdown

incline db press
hammer curl

incline db fly
incline bb press

machine press
machine row
machine curl

machine calf press
leg press calf press

legs

05/13/16

dynamic warmup

squat (305) 3x8, (325) 5, (350) 4, (375) 2
leg press
extensions
single leg curls
goblet squat
extensions
split squat
leg press calf press

row, double under, clean

05/13/16

dynamic warmup

5 rounds
clean (145) 4
double unders x 15
clean (145) 4
double unders x 15
row 500m

squat, deadlift, arms

05/12/16

dynamic warmup

squat (305) 3x8, (325) 5, (350) 4, (375) 2
deadlift (275) 4 x 6

arms

clean, pullup, chest, back

05/11/16

dynamic warmup

5 rounds
clean x 5 (135, 155, 175, 205, 225)
kipping pullup x 5
---
clean (245) 3

4 sets
cable fly
cable row
---

plate loaded incline chest press
plate loaded pulldown
---

machine fly
machine pulldown

squat, press, hspu, kb swing, situp

04/09/16

dynamic warmup

squat (305) 3x8, (325) 5, (350) 4, (375) 2
push press (180) 3x6

AMRAP 10 minutes
HSPU x 4
KB Swing (72) 8
Situp x 12
---
(180)

push press, core

05/06/16

dynamic warmup

push press 1RM 300

3 rounds
bb hip bridge (225) x 10
hollow rock x 20
ghd situp x 20

back- deadlift 1RM

05/05/16

deadlift, find 1RM (135, 225, 275, 315, 365, 405, 455) PR!

4 sets
cable row
straight pulldown
---

pulldown (behind neck/forward) 4 sets
machine row
machine pulldown

chest

05/04/16

cable fly 5 sets
bench press 3 sets

4 sets
machine press
machine fly
---
incline db fly 4 sets
dips 3 sets

clean, box jump, handstands

05/03/16

dynamic warmup

3 rounds, clean & box jump ladder
clean (185, 205, 225, 265, 275)
box jump x 12 - 18 - 20 - 24 - 30

handstands

squat, lunge, plank, row, pushup

05/02/16

dynamic warmup

squat 1RM (465)

3 rounds
OH Lunge (135) 20
weighted plank (45) 30 seconds
---

3 rounds
row 200m (40 seconds)
hand release pushup x 20
---

arms, calves

05/01/16

3 - 5 sets
cable curl
rope pressdown

barbell curl
machine curl
incline hammer curl

21 curl
rope pressdown

single arm db preacher curl
single arm overhead db extension

hammer curl

close grip bench

standing calf raise 5 sets
seated calf raise 4 sets
machine calf press 3 sets

04/30/16 - snatch, ghd situp, kb swing

04/30/16

workout 1

dynamic warmup

5 rounds
snatch x 1-1 (95-185)
ghd situps x 10
---


kb swing (52) 3 x 15

double under, sled, high pull, box jump

04/28/16

dynamic warmup

double unders x 100
5 rounds
sled push (200) 20 yards x 2
sumo deadlift high pull (75) x 10
box jumps x 15

front squat, deadlift

04/26/16

dynamic warmup

superset
front squat (315) 4 x 2
deadlift (365) 4 x 2

chest, arms, legs

04/26/16

dynamic warmup

supersets x 4

cable fly
cable hammer curl

machine fly
machine curl

incline db fly
hammer curl

single arm db preacher curl
cable pressdown
---

1 round
plate loaded incline press
plate loaded  high row
plate loaded pulldown
plate loaded row
plate loaded dips
single leg curl

3 rounds
leg press
single leg extension
leg press

squat, row, lunge, situp

04/26/16

dynamic warmup

squat (405) 2, (435) 2, (455) 2, (465) 2

4 rounds
row 500m
OH lunge (45) 20
situps x 35
---
 

squat, row, flip, situp

04/24/16

warmup

6 rounds
squat x 10 (135, 225, 275, 315), x5 (365, 315)
row 10 calories
tire flip x 10
ghd situp x 10
---

4 rounds
tire flip x 10
ghd situp x 10
---

ohs, deadlift, tsu

04/23/16

dynamic warmup

overhead squat (225) 4 x 4
deadlift 4 x 8 (315, 365)
turkish situp (35) 50

ghd, medball, waves, row, plank, dip pullup

04/21/16

workout 1

dynamic warmup

5 rounds
ghd situps x 20
ghd hip extension x 10 (first 5 reps: 5, 4, 3, 2, 1 second holds)
---

medball shoulder toss (80) 20


workout 2

dynamic warmup

8 rounds
20:10 intervals
- alternating/double waves
- row (distance)
- alternating plank
---

4 rounds
ring dips x 8
pullups x 12
row 400m
---

front squat, back , arms

04/20/16

front squat (245) 4 x 6
cable row 4 x 12
straight pulldown 4 x 10
cable curl 4 x 10
pulldown 4 x 10
single arm db preacher curl
single arm overhead db extension
db curl
db kickback

snatch, farmer walk, keg toss, kb swing

04/20/16

dynamic warmup

snatch (95, 135, 155, 175, 185, 205, 215, 225) 1

2 rounds
farmer walk (410) 20 yards x4
keg toss  (20) x 15
kb swing (72) x 20

squat, run, walk, rock, situp

04/19/16

dynamic warmup

4 rounds
squat x 8 (315, 335, 355, 365)
run 400m
---

2 rounds
wall walk x 10
hollow rocks x 30
abmat situps x 50
---

deadlift

04/15/16

dynamic warmup

deadlift (365) 4 x 6

squat, sled

04/14/16

dynamic warmup

3 rounds
squat (365) 4
sled push 20 yards (370) 2
---

3 rounds
squat (225) 8
sled push 20 yards (235) 2
---

pullups

04/13/16

pullups x 50

bear complex, sled, legs, arms

04/13/16

dynamic warmup

peg board x 2

5 rounds
bear complex
sled push
---

leg extension
leg press
single leg curl
standing calf press
single arm preacher curl
cable curl
rope press down

squat, clean & jerk, box jump

04/12/16

dynamic warmup

back squat 4 x 6 (315, 335, 365, 385), (405) 3-2

21-15-9 reps
clean & jerk (135)
24" box jump
(07:46:28)

pulls, planks, situps

04/08/16 - Workout 16.14.5

Dynamic warmup

deadlift  4 x 4 (365, 385, 365, 365)

pendlay row (185) 4 x 5

good morning (95) 3 x 8

4 rounds

weighted plank (45) 30 seconds

situps x 20

---

chest/biceps/hip stretch & glute/ham roll

toss, toe to bar, snatch, burpee, sprint, DU's, walk, pullup, lunge, dip

04/07/16 - workout 16.14.4

Dynamic warmup

keg toss x 50

toe to bar x 50

db/kb snatch x 50

burpee x 50

2 rounds: sprint 25 yards x 2 + double under x 10

2 rounds: farmers walk (190) 50 yards+ pullup x 8

2 rounds: overhead lunge 100' + dip x 12
(2 rounds + 5 reps)

squat, situp, bj, kb swing

04/06/16 - workout 16.14.3

dynamic warmup

Back squat  4 x 4 (365, 385, 405, 415)

Split squat 4 x 8/8 (60# DBs)

ghd Situps 4 x 20

3 rounds

24" box jump x 20

53" kb swing x 20

---

Quads, hams, glutes w/lacross ball or roller

row, press, burpee, DU's, situp, superman

04/06/16

dynamic warmup

row 2500m (9:28)

rest 5 minutes

EMOM 10 minutes
even: push press (75) 15
odd: burpees x 15
---

double unders x 75

5 rounds
situps x 10
supermans  10
---

clean, front squat, row, pullup

04/05/16 - Workout 16.14.1

Dynamic warmup

10 minute timecap

10 rounds: clean + front squat x 3 (115, 135, 155, 175, 185, 205, 225, 245, 265, 285)

---

amrap 20 minutes

row 400m

pullup x 8 + kipping pullup x 8

(7 rounds + 400m)
--- 

mobility: low back, hip/glute

squat, bench

04/02/16

dynamic warmup
squat (205) 10-9-8-7-6, (255) 5, (275) 4, (295) 3, (315) 2, (335) 1
bench (205) 10-9-8-7-6, (225) 5, (245) 4, (265) 3, (285) 2, (295) 1

W1 toss, jump, slam, row, sprint, etc. & W2 arms

03/30/16

workout 16.13.4

dynamic warmup

lateral toss x 50

box jump x 50

Slamball x 50

row 50 calories  

high knee/butt kick

sprint/back peddle

lunge/lateral lunge

burpee + broad jump

power skip/A skip

inchworm pushup/straight leg bear crawl

sprint/back peddle

monster walk (forward/back)

banded lateral bear crawl

sprint/back peddle
---


workout 2 arms

machine curl
machine pressdown

cable curl
rope pressdown

single arm db preacher curl
single arm db overhead extension

c&j, pullup, press, row, slrdl, ghd

03/29/16

dynamic warmup

clean & jerk (135, 155, 185) 1, (205) 2 x 5, (185) 3 x 5
pullups 3 x 5, kipping pullups 5 x 5

3 rounds
single arm press (60) x 8/8
pendlay row (185) x 8
slrdl (35) x 8/8
---

3 rounds
ghd situp
ghd hip extension

snatch, sled, waves, plank, swing

03/29/16 - workout 16.13.2 nickdalprawod

Dynamic warmup

snatch (95, 115, 135, 165) 1's & 2's

3 rounds

partner sled push x 2

double waves (20 seconds)/alternating planks (20 seconds)

---

kb swing (45)  50

squat, bridge, situp, pullup, burpee, plank

03/28/16

Dynamic warmup (pvc, good morning, inchworm pu, lunge, squat)

front squat (135, 185, 225) 4 (265) 4 x 4

bb glute bridge 4 x 8 (185)

situps 4 x 15

5 rounds

pullups x 5

burpees x 15

weighted plank 30 seconds

03/26/16 - "3 bars of death"

03/26/16

dynamic warmup

10-9-8-7-6-5-4-3-2-1 reps
deadlift (305)
bench (215)
clean (165)
---

hammer curls
dips

03/25/16 - C&J, PP, dip, pull, toss, handstands

03/25/16

clean & jerk (95, 135, 165, 185, 205, 225)
push press (205) 4x4

4 rounds
ring dips x 8
kipping pullups x 8
keg toss (20) x 8
---

handstands

snatch, crawl, slam, sprint, stone

03/24/16

dynamic warmup

snatch (65, 95, 115, 135, 155, 175, 185, 205)

5 rounds
bear crawl 50 yards
slamball x 20
sprint 25 yards  x 2
atlas stone (40) 5, (50) 5, (60) 5, (80) 5
(7:00)

squat, situp, pushup

03/23/16

dynamic warmup

squat (135, 225) 4, (275) 3 x 4

emom 10 minutes
pushup x 5
situp x 10
squat x 15
---

squat, clean, jumps, sleds

03/24/16

dynamic warmup

squat (135, 225, 275, 315, 365) x 4
clean (135, 185, 205, 225) x 1

3 rounds
knees to feet + broad jump + box jump over x 2} x 2
sprint (with rope, hook up sled) 25 yards + sprint
hand-over-hand sled pull (150) 25 yards + sled push (150) 25 yards
clean (225) x 1

snatch, pullup, jerk, handstand

03/22/16

dynamic warmup

snatch + high hang snatch x 2 (75, 95, 115, 135, 155, 175)
snatch x 2 (185, 205)
kipping pullups 7 x 10 (between snatch sets)


jerk x 1 (135, 185, 205, 225, 275, 300)

squat, upper push/pull

03/19/16

dynamic warmup

squat (135, 225, 275, 315, 365, 405, 435) 3

cable row 4 x 10
straight arm pulldown 4 x 10

incline db fly 4 x 10
hammer curl 4 x 10
bench press 4 x 10

machine pulldown 4 x 10
machine row 4 x 10

cable curl 4 x 10
rope pressdown 4 x 10

16.4 deadlift, wallball, row, hspu

03/18/16

dynamic warmup

amrap 13 min
deadlift (225) 55
wallball (20) 55
row (calories) 55
handstand pushup 30
(195 reps)

sled, box jump, clean, bench

03/17/16

dynamic warmup

5 rounds
sled push (175) 50 yards
box jump (20") 8, (24") 6, (30#) 4
clean (185) x 3
---

bench press (225) 29

snatch, sled, box jump, carry

03/16/16

dynamic warmup

power snatch x 2 + hang snatch x 2 + overhead squat x 3
snatch x 2+ hang snatch x 2 + ohs x 2
snatch + hang snatch + ohs x 2

3 rounds
sled push (135) x 50 yards
36" box jump  x 5
sandbag carry (90) 50 yards
---

front squat, dips, jerks, muscle up

03/15/13

front squat (135, 185, 225, 255, 275, 295, 305) x 3
dips x 15 (between sets)

jerks (135, 185, 225) singles
bar muscle up (between sets)

squat, 16.1

03/14/16

dynamic warmup

squat (135, 225, 275, 315) 4, (365, 405) 2, (425) 1, (435) -

16.1 AMRAP 20 minutes

overhead lunge (95) 25'
bar facing burpee x 8
overhead lunge (95) 25'
chest to bar pullups x 8
(7 +5 reps)

snatch, clean & jerk, carry, clean, walk, pull

03/12/16

dynamic warmup

snatch + press + hang clean & jerk (95, 115,135, 155, 185)
clean & jerk (215)

3 rounds
farmers carry (280) 30 yards
medball clean over shoulder (80) 10
handstand walk 40'
hand over hand sled pull (150) 30 yards
---
fastest round 1:25

open workout 16.3, chest

03/11/16

dynamic warmup

7 minute amrap
snatch (75) x 10
bar muscle up x 3
(90 reps)

machine fly
machine chest press
db fly + db press

legs

03/10/16

dynamic warmup

squat (225) 10, (275) 10, (315) 3 x 10, (275) 10, (225) 10

5 sets
leg press
single leg extensions
---

sled push (150, 240, 320) 30y x 2

back, arms

03/09/16

workout 1

trx rows 3 x 10

5 rounds
muscle up x 1
chinups x 10
---

cable rows 4 x 12
straight pulldown 4 x 12

barbell row 4 x 10
wide grip pulldown 4 x 10
face pull 4 x 10
smith rack shrugs 4 x 10



workout 2

machine curls 4 x 10
machine pressdown 4 x 10

incline hammer curl 4 x 10
single arm overhead db curl 4 x 10

cable curl 4 x 10
rope pressdown 4 x 10

clean, jerk, press, chest, arms

03/08/16

dynamic warmup

clean & jerk (95, 135, 165)
clean & jerk + push press x 5 (185, 205, 225)
clean & jerk (245, 265)

close grip bench 4 x 12
hammer curl 4 x 12

weighted dip (50) 4 x 12
single arm db preacher curl 4 x 12

cable curl  4 x 12
rope pressdown 4 x 12

legs

03/07/15

dynamic warmup

squat (225, 275, 315, 365, 405, 435, 455) x 1 (315) 3 x 6

3 rounds
42" box jump x 3
step ups (kb 52#) x 12
---

extension 4 x 12

03/05/16 - snatch, clean

03/05/16

snatch (135, 155, 175, 185, 195) x 1, (155) x 2
clean (185, 205, 225, 245, 265) x 1

03/04/16 - open wod 16.2

03/04/16

dynamic warmup

toes to bar x 25
double unders x 50
clean (135) x 15
(3:46)
toes to bar x 25
double unders x 50
clean (185) x 2
(8:00)

power snatch, power clean & jerk, box jump, lunge

03/03/16

dynamic warmup

power snatch (135, 155, 175, 185, 195)
power clean & jerk (185, 205) 1, (225) 3 x 1

front rack lunge (135) 12
42" box jump x 3
overhead lunge (135) 8
42" box jump x 3
back squat lunge (135) 20
42" box jump x 3overhead lunge (135) 8
42" box jump x 3

snatch, clean, front squat

03/03/15

dynamic warmup

snatch (155) 3, (165) 2, (175) 1, (185) 1 x 3
clean (185, 205, 225, 245, 265, 275) x 1
front squat (205) 2, (225) 2x2

snatch, C&J, box jump

03/01/16

dynamic warmup

power snatch (125# x 1, 135# x 1, 145 x 1) x 3
power clean & jerk (heavy single: 205, 225, 245, 265, 285) stopped power at 245# but kept C&Jing.
squat box jump 30" 4 x 3

snatch, clean & jerk, squat

02/29/16

dynamic warmup

snatch (175, 185, 195) 1, (205) 2 x 1
clean & jerk (205, 215, 225) 1-1, (245) 2 x 1
squat (225, 275, 315, 345, 365) 2

02/27/16 - clean, back

02/27/16

dynamic warmup

clean (135, 165, 185, 225)

db row
cable row
neutral grip pulldown
smith rack rear shrug

02/26/16 - arms

02/26/16

cable curl
rope press down

barbell curl
overhead db extension

single arm db preacher curl
single arm db extension

machine curl
machine triceps press

02/25/16 - clean & jerk, squat

02/25/16

dynamic warmup

clean & jerk
squat

snatch, plyo/agility, shoulders

02/24/16

dynamic warmup

slow pull snatch (5sec to mid thigh) + hang power snatch (mid thigh) + snatch balance 4 x 1-1-1
hang snatch (knee) 3RM, 95% x 3, 90% x 3 (%of 3RM)
snatch pull 90% x 4, 95% 4 x 2
snatch lift off 100% x 4, 105% x 4, 110% x 4
overhead squat (135) 8
seated db press (70) 20, (80) 10, (90) 10, (100) 6
cable rear fly 3 x 12

clean, double under, snatch, squat

02/23/16

dynamic warmup

emom 10 minutes
clean (225) x 2
double unders x 10
---

snatch (135) 30
(2:36)

squat (135) 4, (225) 4, (315) 4, (365) 2, (405) 2

snatch, deadlift, toss

02/23/16

dynamic warmup

snatch (95, 115, 135, 165) 2, (185) 4 x 3

snatch grip deadlift (225) 4 x 4

8-6-4-2 reps
medball keg toss (20)
medball ground to over shoulder (80)
---

clean & jerk, squat

02/20/16

dynamic warmup

clean & jerk + push jerk, behind neck (135, 165, 185, 205, 225, 245, 255)

squat (225, 275, 315, 365, 405, 435) x 1, (315) 2 x 10, (225) 10

leg press
leg extensions

silk suspension training

02/18/16

warmup

I did a silk suspension class today, It was fun and challenging.

back, calves

02/17/16

dynamic warmup

pullups x 100
pushups x 100

cable row 4 set
straight arm pulldown 4 sets

barbell row 4 x 12

t bar row 4 x 12
handstand walk

smith rack rear shrug 4 x 10

calf press, leg press 5 sets

W1 snatch, front squat, W2 legs

02/16/16

dynamic warmup

workout 1

snatch (95, 115, 135, 165, 185, 195, 205) x 1
front squat (135, 185, 225, 275) x 4


workout 2

squat (light) 4 x 15
deadlift (light) 4 x 10

3 rounds
overhead lunge (45) x 20
situps x 20
---

ghd hip extension (3 second hold) x 10
good morning 3 x 10

calf press, leg press 4 x failure
machine calf press 4 x failure

02/14-15/16 - off days (sick & recovering)

02/13/16 - W1 legs, W2 arms, shoulders

02/13/16

workout 1 legs

extensions 5 sets to failure

5 supersets to failure
single leg press
single leg extensions
---

5 supersets to failure
leg press
single leg curl
---

machine calf press
standing calf raise
seated calf raise


workout 2 arms, shoulders

02/12/16 - clean, pull, kb swing, deadlift, box jump

02/12/16

dynamic warmup

emom 12 minutes
clean pulls (295) x 4 (on the even minute)
kb swing (72) x 10 (on the odd)
---

amrap 8 minutes
deadlift (135) 10
24" box jump x 15
deadlift (185) 15
24" box jump x 15
deadlift (225) 20
24" box jump x 15
deadlift (275) 18

clean, muscle up, keg toss, bear crawl/push, abs & shoulders

02/12/16

dynamic warmup

power clean (warm up to 3RM) 3 x 3
muscle up 4 x 4

5 rounds
20# medball keg toss (30') x 2
bear crawl/60# medball push (60')
---

db snatch + single arm press x 4 (70, 80, 85, 90, 100)

abs & shoudlers

squat, jerk, TGU, toe to bar, hip extensions

02/10/16

dynamic warmup

squat (305) 15, (350) 12, (405) 9
(155) jerk x 3 + jerk (behind the neck) x 3 } x 3

3 rounds
turkish getup (barbell 65#) x 4
toes to bar x 12
---

ghd hip extension (5 second hold) 3 x 10

pull, push (snatch)

02/09/16

dynamic warmup

hang snatch, work up to a 3RM (185) 3x3

high pull snatch (225) 5x1
kipping pullup 5x15

dips + pushup + handstand pushup x1-2-3-4-5
ghd situps 5x20

push, pull, hinge/jump (deload week)

02/09/16 - deload week

dynamic warmup

9-6-3 reps (with 40# vest)
thruster (135)
pullups
---
(2:13)

3 rounds
knees to feet + 30" box jump x 5
sit to 36" box jump x 5
---

single leg 24" box jump + pistol squat 3 x 5/5
bb glute bridge (225) 3 x 10

snatch, rings, handstands, arms

02/08/16

dynamic warmup

snatch (hangs, holds, balances)
skin the cat
handstands, walks and turns

single arm db preacher curl
single arm db overhead extension

hammer curl
close grip bench press

jerk, press, bear, squat, extension

02/07/16

dynamic warmup

"grace" 2:30

clean (135) + jerk + behind neck press x 5 + jerk } x 3
bear complex (185) x 4

squat (135) 20, (185) 20, (225) 10, 10
extensions 4 x 10

02/06/16 - arms, legs

02/16/16

dynamic warmup

single arm preacher curl
single arm overhead db extension

single arm pulldown curl
rope pressdown

machine curl
machine pressdown

leg extensions
calf press

Clean 1RM (PR 285)

02/04/16

dynamic warmup

clean (95, 135, 185, 225, 245, 265, 285 PR)

overhead squat, snatch balance, core

02/03/16

dynamic warmup

overhead squat, hold 5 seconds at the bottom (95) 3, (135) 3, (165) 3, (185) 4 x 2
snatch balance (135) 4 x 4
ghd situps 4 x 20
ghd hip extension, hold 5 seconds at top 4 x 10

pull, press (snatch PR 215#)

02/02/16

dynamic warmup

snatch (95, 115, 135, 165, 185, 205, 210, PR:215)

5 supersets
pendlay row (225) 2 x 8, (185) 3x8
kipping pullup x 10
---

1, 2, 3, 4, 5 reps
ring dip
pushup
handstand pushup

legs

02/01/16

dynamic warmup

squat (405) 4 x 6

3 rounds
lunge (205) x 20
8' broad jump  + 24" lateral jump  + 90  degree turn, 30" box jump} x 2 right/2 left
---

barbell glute bridge (205) 3 x 10

01/30/16 - clean, handstands

01/30/16

dynamic warmup

clean, power, hang, high hang, pauses (135-245#)
handstands and walks between sets

legs, back, arms

01/29/16

workout 1

dynamic warmup
squat (430) 5 x 1
leg press 3 sets
deadlift (385) 4 x 2


workout 2

dynamic warmup

cable rows 4 x 10
straight pulldown 4 x 10

rear pulldown 3 x 10
cable curl 3 x 10

machine row 4 x 10
db preacher curl 4 x 10/10
single arm overhead db extension 4 x 10/10
single arm pulldown curl 3 x 10/10
rope extension 3 x 10

pull & push

01/29/16

dynamc warmup

handstand walks between sets
power clean (205) + hang clean 4 x 2

4 rounds
muscle ups x 5
42" box jump x 2
---

ring dips 3 x 12

3 rounds
ring dips x 8
pushup x 8
handstand pushups x 8
---

pull & push

01/26/16

dynamic warmup

snatch high pull (165) + high hang snatch} 4 x 2

5 rounds
pendlay row (225) x 5
handstand walk
---

weighted chinups (60) 5 x 5
bench press (185) 5 x 15
cable fly 3 x 15

legs

01/25/16

workout 1

dynamic warmup

squat (405) 5x5

3 rounds
30" box jump (40# weighted vest) x 5
Lunge (205) x 15
---

barbell glute bridge (205) 3 x 8


workout 2

calf press, leg press 5 sets

6 supersets
standing calf raise
seated calf raise

clean & jerk

01/24/16

dynamic warmup

clean & Jerk

01/23/16 - shoulders, arms, abs, legs

01/23/16

dynamic warmup

handstand pushups
db side raise
shoulder press
rear cable fly
single arm db preacher curl
incline db curl
single arm db overhead extension
cable curl
rope pressdown
hammer curl
db kickback
abmat situps
ghd situps
standing calf raise
seated calf raise
calf press (leg press)
single leg press
extensions
lunges

shoulders, arms, abs, legs

01/23/16

dynamic warmup

handstand pushups
db side raises
shoulder press
cable rear fly

single arm db preacher curl
incline db curl
single arm overhead db extensio

cable curl
rope pressdown

hammer curl
kickbacks

abmat situps x 75
ghd situps 7 x 10

standing calf raise 5 x 12
seated calf raise 5 x 12
calf extension, leg press 5 x 12

single leg press 4 x 12/12
extensions 4 x 12
lunges 3 x 20

legs

01/22/16

dynamic warmup

squat (225) 2, (275) 2, (315) 2, (365) 2, (405) 2, (425) 2, (450) 1

leg press (with mini band (820) 3 x 15
extension 3 x 10

split squat 3 x 8
extension 3 x 12
single leg box jump 3 x 4

C&J, deadlift, press, fly, dips

01/21/16

dynamic warmup

clean & jerk (135) 3, (185) 3, (225) 3 x 3
deadlift (225, 275, 315, 365, 385) handstands & handstand walk between sets.
incline db press 4 x 10
incline db fly 3 x 10
ring dips 4 x 10

squat, ghd

01/20/16

dynamic warmup

overhead squat (warmup to 225) 3, (235) 3, (245) 3
snatch balance (95) 3, (115) 3, (135) 3, (155) 3, (175) 3, (185) 1
ghd situp 4 x 15
ghd hip extension (3 second hold at extension) 3 x 15

Pulling

01/19/16

dynamic warmup

power snatch + high hang snatch (warmup to 155) 4 x 2

4 rounds
muscle up x 4
snatch high pull (205) x 4
---

cable rows 3 x 10
chinup grip pulldown 4 x 12
cable curls
rope pressdown
db preacher curl
single arm db overhead extension

01/18/16 - Legs

01/18/16

dynamic warmup

squat (355) 8, (385) 6, (405) 4, (435) 2

24" box jump (45# bar) 5 x 4
Lunge (205) 4 x 10
barbell glute bridge (205) 3 x 8

clean, deadlift, press, fly, dip

01/14/16

dynamic warmup

clean (245) 4 x 3
deadlift (345) 4 x 2
shoulder press (135) 4 x 4
standing single arm db press (60) 6/6, (80) 6/6
standing db press (60) 6, (80) 6

chest fly 3 x 12
dips 3 x 12

squat, GHD

01/13/16

dynamic warmup

front squat (315) 6, 5, 4, 4

pistol squat (25) 3 x 5/5
GHD situps 3 x 15
GHD hip extensions 3 x 15

Pulls

01/12/16

dynamic warmup

snatch (175) 4 x 3

3 rounds
pendlay row (185) x 10
pullups/chinups x 5/5
---

Cable Rows 4 x 12
Wide Grip Pulldowns 4 x 10

legs

01/11/16

dynamic warmup

squat (135) 4, (225) 4, (275) 4, (315) 4, (380) 8, 8, (405) 6
leg press (narrow) 4 x 12

3 rounds
extensions  x 12
split squat x 8/8

rings, handstands

01/10/16

rings (muscle ups, skin the cat, levers)
handstand walks (w/uturns)
handstand pushups

01/09/16 - back, shoulders, calves, arms

01/09/16

dynamic warmup

cable rows
straight arm pulldowns
db side raise + standing db press
rear cable fly
calf press
standing calf raise
seated calf raise
single arm spider curl
single arm overhead db extension
hammer curl
rope pressdown
machine curls

squat, step ups, lunge

01/09/16

dynamic warmup

squat (135) 4, (225) 4, (275) 4, (315) 4, (355) 4, (385) 3, (445) 2, (455) 1
20" step up (106) 3 x 8
weighted lunge (185) 3 x 20

C&J, press, dips, flys, extensions

01/08/16

dynamic warmup

clean & jerk (225) 4x4
unilateral DB shoulder press (80) 3 x 8
bench press, 4 second pause at chest (245) 4x4
dips (slow eccentric) 3 sets to failure
cable flys 4 sets to failure
triceps extensions 3 sets to failure

Squat, Deadlift, GHD

01/06/16

Dynamic Warmup

Overhead Squat (225) 4x4
Deadlift (325) 4x3
GHD Situps 4 x 12
Hip Extensions 4 x 12

Snatch, Row, Pull

01/05/15

Dynamic Warmup

Snatch (80%1RM) 3 x 4
Pendlay Row (185) 3 x 12
Cable Row 3 x 12
Pullups 3 x 10

Rest Day

01/04/16

Today was a rest day. Worked too much.

01/03/16 - Snowboarding

01/03/16

Went Snowboarding at Granite Peak, Wassau.

01/02/16 - Legs & Back

01/02/16

Dynamic Warmup

Squat (95) 4 x 20

3 rounds
Leg Press x 20
Machine Curl x 20
Machine Extension x 20
---

3 rounds
GHD Hip Extension x 20
Good Morning (45) x 15
---


Pulldown 5 x 12

Cable Rows 4 x 12
Straight Pulldown 4 x 12

DB Pullover 4 x 10

Machine Pulldown 4 x 10
Machine Row 4 x 10

new years day - no workout