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