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