Squat & Back

11/30/15

Dynamic Warmup

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (405) 5

Cable Rows 4 x 10
Straight Pulldown 4 x 10

Wide Grip Pulldown 4 x 10
Cable Curl 4 x 10

Chinup 3 x 10
TRX Row 3 x 10

Thanksgiving Break

11/25/15

thanksgiving break - No workouts for 5 days!

http://nickdalprawod.blogspot.com/

11/24/15 - Snatch, Box Jump, Handstand Walk, Medball Toss

11/24/15

Dynamic Warmup

Snatch (95, 115, 135, 155, 175, 185, 205) x 1

5 rounds
30" box Jump + 42" box jump
Handstand walk 30'
Medball Shoulder (80) Toss x 6

Legs

11/23/15

Dynamic Warmup

Squat (135) 10, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4

Leg Press 4 x 20
Single Leg Extensions 4 x 12

Weighted Lunge (135) 20
Extensions x 20

MAchine Calf PRess 4 x 20

Clean & Jerk complex, Handstand walk

11/20/15

Warm up to (185)
Clean + High Hang Clean + Split Jerk + Push Jerk (behind neck) } x 8

Handstand Walks 30' + 180 degree turn + 30' } x 3

Legs & Chest

11/18/15

Workout 1 Legs & Chest

Dynamic Warmup

Squat (135) 8, (225) 8, (275) 8, (315) 8, (365) 2, (405) 2

ss 4 x 10 (3:1 tempo)
Machine Chest Press
Machine Fly
---

ss 4 x 10
Cable Fly
Dips
Cable Curls---

ss 4 x 10
Incline DB Press
Hammer Curls
---


Workout 2 Legs

Dynamic Warmup

Extensions 4 x 15
Curls 4 x 15

Squat (135) 20, (185) 20, (225) 20
Machine Calf Press 3 x 15
Standing Calf Raise 3 x 15
Seated Calf Raise 3 x 15

Back

11/17/15

Dynamic Warmup

Deadlift (135) 8, (225) 8, (275) 8, (315) 4, (365) 4

Cable Rows 5 x 15
Straight Pulldowns 5 x 12

Wide Grip Pulldown (behind neck) 4 x 10
Cable Curl 4 x 10

Squat, Situps, Pullups, Hip Extension

11/16/15

Dynamic Warmup

Squat (135) 2, (225) 2, (275) 2, (315) 2, (365) 2, (405) 2

4 rounds
Decline Situps x 15
Goblet Squats (70, 80, 90, 100) x 15
---

4 rounds
Chinups x 5
Pullups x 5
GHD Hip Extensions x 10
---

W1 Legs, W2 Clean & Jerk, Situps

11/13/15

Workout 1

Squat (135) 10, (225) 10, (275) 10, (315) 3 x 10
Leg Press 3 x 15
Extensions 5 x 15
Curls 4 x 12


Workout 2

Row 1000m

superset
High Hang Clean + Jerk x 2 (135) x 5
Hollow Hold Situps x 15
---

superset x 3
Curls x 15
Pushups x 15

Snatch, Snatch Balance

11/12/15

Row 500m
Situps x 50

EMOM 10 minutes
First 5 minutes: Snatch + Snatch Balance
Last 5 minutes: Snatch + Snatch Balance } x 2

Squat, Muscle Ups, Pushups, Pulldowns

11/11/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4
Muscle Up x 1-2-3-4-5-6

Squat, 3 second pause at parallel and bottom (275) x 4

5 rounds
Muscle Up x 1
Plyo Pushups x 10
Pulldowns x 10

Squat, Situps, Double Unders, Burpees

11/10/15

Dynamic Warmup

Squat (135) 12, (225) 3 x 12, (145) 20

50-40-30-20-10 reps
Situps
Double Unders
Finish each round with
Burpees x 10

Clean & Jerk, Squat, Push & Pull

11/10/15

Dynamic Warmup

Clean & Jerk + Overhead Squat x 2 (95, 135, 165, 185, 205, 225)
Squat (135) x 4 + Jump Squat x 4 } x 4

5 rounds
Incline DB Press x 8-12
Pendlay Row  x 10
Hammer Curls x 10

Family Style Workout

11/08/15

For time
Row 500m + 50 calories
(4:12)
---

AMRAP 6 minutes
Tire Flip
Box Jump
Overhead Press
(70 reps)
---

KB Swing (35) 50, (53) 35, (70) 15
(complete weights and reps in any order)
(5:00)
---

AMRAP 8 minutes
Farmers Walk (75) x 80 yards
Clean & Jerk (135) x 8
Pullups x 8
(2 rounds + 40y)

11/07/15 - Pulls & Presses

11/07/15

Row 1000m

Dynamic Warmup

KB Swing (35) 10, (53) 10, (70) 10

Deadlift (95) x 3 + Hang Shrug x 3 + High Pull x 3 + Clean + Push Press x 3 } x 5
Deadlift (135) + Hang Shrug x 3 + High Pull x 3 + Clean + Push Jerk x 3 } x 5

Legs

11/06/15

Dynamic Warmup

Squat (135) 10, (225) 10, (275) 10, (315) 3 x 10

superset
Leg Press  4 x 15
Single Leg Extensions 4 x 10
---

Prone Curls 4 x 10

11/05/15 - Pulling & Arms

11/05/15

Dynamic Warmup

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (225) 2

Situps x 40 + Pullups x 10 + Chinups x 10
Situps x 30 + Pullups x 8 + Chinups x 7
Situps x 20 + Pullups x 5 + Chinups x 5
Situps x 10 + Pullups x 5

4 sets
Cable Curls
Rope Press Downs
---

Hammer Curls
Single Arm Overhead DB Extension

Upper, Lower Push

11/04/15

Dynamic Warmup

Squat (135) 6, (225) 6, (275) 6, (315) 6, (365) 6, (405) 3, 3, (315) 3

5 rounds
Bench Press (185-205) x 10
Goblet Squat (75-100) x 12
---

3 rounds
Shoulder Press (95) x 10 + Lunge x 10 + Push Press x 10 + Lunge x 10 
Leg Extensions x 10

Legs

11/03/15

Dynamic Warmup

Monster Walk 30'

4 rounds
Goblet Squat x 20
Extensions x 15
---

Monster Walk 30'

3 rounds
Weighted Lunges x 20
Prone Curls x 15
---

superset
Standing Calf Raise
Seated Calf Raise

Pull & Press Complex & Back

11/03/15


10 rounds
Deadlift (205) + Clean + Front Squat + Jerk
---

7 rounds
Cable Rows
Pulldowns
---

6 rounds
Dips x 10
Straight Arm Rope Pulldowns x 10
Single Arm Cable Curl x 10
---