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