W1 Deadlift, Farmers Walk, Back & W2 Rope, Tire, Situps

04/30/15

Workout 1

Deadlift (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (405) 3
Straight Arm Pulldown 5 x 10
Farmers Walk (125# DBs) x 80'
Cable Rows 3 x 10

Workout 2

3 rounds of
Rope Climb x 1
Tire Flip x 5
Situps x 30

Squat, Box Jump, Handstand Walk, Double Unders

04/29/15

Dynamic Warmup (squat specific)

Squat (135) 5, (225) 3, (275) 3, (315) 3, (340) 3, (385) 3, (405) 3x3, (430) 3

5 round of
30" Box Jump (forward) + 30" Box Jump (forward) + 42" Box Jump
Handstand Walk 20'
double unders x 20

W1 Rings, Hanstands, Chest & W2 Rope, Pegs, Hangs, Flips, Situps

04/28/15

Workout 1

Skin the Cat + Lsit & Levers
Handstands
Handstand Walk
Incline DB Press (100) 6, (110) 6, (120) 6, (125) 2 x 6
Cable Flys 4 x 10


Workout 2

3 rounds of
 20' Rope Climb x 1
Peg Board Pullups x 3 +Weight Transfer x 5 } x 2
Tire Flip x 5
Cliff Hanger
V Situps x 20

Squat, Calves

04/27/15

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (410) 3-4-4

Seated Calf Raise 3 x F
Standing Calf Raise 3 x F

Row, Situp, Pushup, Chinup, Plank, Squat

04/25/15

Row 500m

4 rounds of
Row 1000m, 750m, 500m, 250m
Situps x 20-30-40-50
Pushups x 20-30-40-50
---

4 rounds of
Plank 30, 45, 60, 90 seconds
Chinups x 5-6-7-8
---

Squat (135) 4, (225) 4, (295) 4, (335) 4, (365) 5x4

04/24/15 - Back

04/24/15

Deadlift (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (405) 2 x 5
Cable Row 4 x 10
Pulldown 4 x 10
Straight Arm Pulldown 3 x 10
Barbell Curl 3 x 10

Clean & Jerk, Shoulders

04/23/15

Clean & Jerk (135) (155) (185) (205) (225) (245) (275)
Clean (135,155) x 1 + Press x 1 + Press (rear) x 1 + Push Press x 1 + Push Press (rear) x 1 } x 3
DB Side Raise 4 x 10
Cable Front Raise 4 x 10
Rear Smith Shrugs 4 x 10

Squat, Bench & Abs

04/22/15

Squat (135) 3, (225) 3, (315) 3, (365) 4, (410) 4, (385) 2x5
Bench (135) 4, (225) 4, (275) 2, (315) 2, (365) 2, (385) 2

5 rounds of
Toes to Bar x 10
Situps x 10

Muscle ups, HSPU, BJs, Double Unders, Handstand Walk

04/21/15

6 rounds of:
Muscle Ups x 1-2-3-4-5-6
Handstand Pushups x 1-2-3-4-5-6
30" Box Jumps x 1-2-3-4-5-6
Double Unders x 10-20-30-40-20-20
---

Handstand Walk 3 x 20'

Squat

04/20/15

Squat (135) 3, (225) 3, (295) 3, (365) 3, (385) x 3-3-3-3-5

Rope Climb, Tire Flip, Situps, Snatch, Press

04/19/15

3 rounds of:
Rope Climb x 2
Tire Flip x 10
Situps x 15
High Hang Snatch (65) x 10
---

3 rounds of:
Situps x 25
High Hang Snatch (95) x 1 + Push Press (behind the neck) x 6

Jump Squats, Box Jumps, Handstand Walk & Core

04/16/15

Jump Squats (95) 10, (115) 10, (155) 10, (135) 3 x 10

4 rounds of:
30" Box Jump Over x 3 + 42" Box Jump
Handstand Walk 25'
---

GHD Situps & Hip Extensions

Chest (Bench PR)

04/15/15

Bench Press (135) 6, (185) 6, (225) 4, (275) 4, (315) 4, (365) 2, (405) 2 PR!!
Incline DB Press (125) 3 x 6
Cable Fly 3 x 10
TechnoGym Fly 3 x 10

Clean & Jerk, Row, Pulldown, Curls

04/14/15

Clean & Jerk (95, 115, 135, 155, 185, 205, 225, 245) x 1
Barbell Row 3 x 12
Machine Pulldown 3 x 12
Straight Arm Pulldown 3 x 12
Cable Curls 3 x 12

Overhead Squats & Box Jumps

04/13/15

Superset
Overhead Squats 95, 115, 135, 165 x 6, 185, 205, 225 x 4, 255 x 1
Weighted (40), Box Jump 30" 6 x 6
---

Seated Box Jump 30" x 20
Seated Box Jump 30" + Hurdle 30" x 10

Power Band Squats

04/11/15

Squats, 50# power bands (135) 8, (185) 6, (225) 6, (275) 4 x 6

Clean & Jerk, Shoulders

04/09/15

Clean & Jerk (95) 2, (115) 2, (135) 2, (165) 1, (185) 1, (205) 1, (225) 4x1
4 rounds of: Clean & Jerk (225) x 1 + Push Press x 1 + Rear Push Press x 2

Upright Row 3 x 10
DB Side Raise 3 x 10

W1 Rings, HSPU, Box Jump, Double Unders & W2 Back

04/08/15

Workout 1

4 rounds of
Double Unders x 20
Muscle Up x 1
L Sit/Skin the Cat/L Sit x 1
Single Leg Box Jump 20" x 2
Single Leg Box Jump 24" x 2
Box Jump 30" x 1
Box Jump 42" x 1
Handstand (max)
Handstand Pushup x 3
---


Workout 2 Back

Deadlift (135) 2, (225) 2, (315) 2, (365) 2, (405) 3 x 2
Barbell Row 3 x 10
Rear Pulldown 3 x 10
Straight Pulldown 3 x 10
Cable Curls 3 x 10

Box Squats & Jump Squats

04/07/15

Box Squats (225) 2x10, (275) 2x10
Jump Squats (v squat) (135) 10, (185) 10, (225) 10, 10

Squat

04/04/15

Squat (135) 4, (225) 2, (275) 2, (315) 2, (365) 1, (405) 1, (455) 1-1

Squats

04/03/15

Squat (135) 4, (225) 2, (275) 2, (315) 2, (365) 2, (405) 1, (425) 1, (455) 1
V Squat (135) 10, (225) 10, (315) 10, (405) 8

Clean

04/02/15

Clean (135), (185), (205), (225), (245), (275), (225) 2 x 4

W1 HSPU, Rings, DU's & W2 Back & Chest

04/01/15

Workout 1

4 rounds of:
Handstand (max hold)
Handstand Pushup x 3
L Sit Pullups (rings) x 3
L Sit + Skin the Cat + L Sit x 3
Double Unders x 25
---


Workout 2
Cable Rows 4 x 10
Barbell Rows 3 x 10
Pulldowns 3 x 10
Incline DB Press 5 x 6
Incline DB Fly 3 x 8
TechnoGym FLy 3 x 8