Pressing, arms, calves

12/31/15

Dynamic wamrup

shoulder press, front/rear x 1/1 (95, 115, 135, 155, 175
push press, front/rear x 1/1 (185, 205, 215, 225)
push press (225) 3 x 4
incline db press 4 x 10
machine fly 4 x 10
muscle up + dips x 10} x 3
hammer curls 4 x 10
overhead single arm db extension 4 x 10
Preacher Curl 3 x 10
close grip bench 3 x 10
standing calf raise 3 x failure
seated calf raise 3 x failure

Legs

12/31/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4

4 rounds
goblet squat (72) 10
step ups (106) 10
---

Extensions  3 x 12
Curls 3 x 12

Back

12/30/15

3 dropsets
wide grip pulldown (240, 220, 200, 180, 160, 140, 120, 100) x 4

machine rows (180, 160, 140, 150) x 4
db rows (100) 3 x 10, (125) x 5
hammer curls 4 x 10

superset
rear smith shrug 4 x 12
face pull 4 x 12
barbell curl 4 x 10

seated calf raise 4 x failure
standing calf raise 4 x failure

Legs

12/28/15

Dynamic Warmup

Squat 6 x 4 (135, 225, 275, 315, 365, 405)

3 rounds
Squat (225) x 10
Single Leg Extensions x 10
---

Machine Leg Press 4 sets
MAchine Extension 4 x 15
Calf Extension (leg press) 4 x 20

spin, shoulders

12/27/15

Spin 40 minutes

4 rounds
abmat Situp x 20
plank 30 seconds
---

Shoulder Warmup

Shoulder Press + Rear Shoulder Press x 2 + Shoulder Press  (95, 115, 135, 155)
Rear Push Press (185) 4 x 4
Seated DB Press (90, 100, 105) 3 x 10
Cable Side Raise 4 x 10
Rear Machine Fly 3 x 10

LEgs

12/26/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 2 x 4

Leg Press 3 x 15
Leg Extension 3 x 12

3 rounds
Lunge (100) 20
Straight Leg Deadlift (100) 10

Snatch, Row, Chinup

12/22/15

Dynamic Warmup

Snatch (95) 4, (135) 4, (165) 3 x 4

5 rounds
Pendlay Row (185) x 5
Chinup x 5

Legs

12/21/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (385) 3 x 4
Leg Press (1000) 3 x 12

superset
Split Squat (100) 3 x 7/7
Extension 3 x 12

Push Press/Jerk, Shoulders

12/20/15

Dynamic Warmup

Press (95) 10 , (135) 10, (165) 8, (185) 7
Push Press (205) 2, (225) 2, (245) 1, (275) 1
Seated DB Press (100) 3 x 10
Rear DB Fly 3 x 10

Machine Lateral Raise 4 x 10
Machine Shoulder Press 4 x 10

Snatch, Muscle Up, Situp, Plank

12/17/15

Dynamic Warmup

6 rounds
Snatch (155) 2
GHD Situp x 5
Muscle Up x 4
---

4 rounds
Loaded Plank (45 plate) add a 45 plate every 5 seconds for 30 seconds
Abmat Situps 30 seconds

Squat, Clean, Chest

12/17/15

Dynamic Warmup

Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (345) 4
Clean (185) 4, (205) 4, (225) 4, (245) 4, (275) 2

superset
MAchine Press 4 x 10
MAchine Fly 4 x 10
---

Weighted Dip (50) 4 x 10
Cable Fly 4 x 10
---

Pushups x 50

Back

12/15/15

Dynamic Warmup

Deadlift (135) 3, (225) 3, (275) 3, (315) 3, (365) 4 x 3
Pendlay Row (185) 5, (205) 2 x 5, (215) 2 x 5

4 rounds
Muscle up x 2-4
Cable Rows x 10
Straight Pulldown x 10
Cable Curl x 10

Legs

12/14/15

Dynamic Warmup

Squat (135) 4, (225) 4, (280) 10, (330) 8, (380) 6, (330) 8, (280) 10

3 rounds
Lunge (185) 20
Extensions x 20
---

12/12/15 - Posterior Chain, Abs, Shoulders

12/12/15

Dynamic Warmup

superset
Deadlift (135) 20, (185) 20, (185) 3 x 15
abmat situps x 20
---

superset
Machine Rear Fly 4 x 12
Machine Lateral Raise 4 x 12
---

DB Side Raise 4 x 12
DB Front Raise 4 x 12

superset
Good Morning 4 x 10
GHD Hip Extension 4 x 15
---

Legs

12/11/15

Dynamic Warmup

Squat (145) 4, (235) 4, (285) 4, (325) 4, (375) 4, (415) 3, (465) 1
Leg Press 4 x 20
Vertical Leg Press 4 x 20
Extension 4 x 15
Curls 4 x 12

Handstands & Handstand Walk

12/10/15

Handstands
Walks
Turns

OHS (PR), Shoulder Press

12/09/15

Overhead Sqaut (95) 1, (135) 1, (165) 1, (185) 1, (225) 1, (265) 1, (275) 1
Seated DB Press (90) 10, (100) 10, (105) 10, (110) 7

BAck

12/08/15

Dynamic Warmup

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (315) 3x3
Pendlay Row (135) 5, (185) 5, (215) 3 x 5

Cable Rows 4 x 10
Straight Pulldowns 4 x 10

Traction/Pulldown 4 x 10

Muscle ups
Cable Curls
Hammer Curls

Squat, Leg Press

12/07/15

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

Leg Press 4 x 15
Single Leg Extensions 4 x 10

Squat, Lunge, Extension, Calf Press

12/04/15

Squat (135) 3, (225) 3, (275) 3, (315) 1, (365) 1,  (405) 1, (425) 1, (450) 1

4 rounds
Lunge (110) 20
Extensions x 15
Calf Press (leg press machine) x 20

Handstand Walks, Press Complex, Arms

12/03/15

Dynamic Warmup

Clean + Push Press x 2 + Push Jerk x 2 (95, 135, 155, 185, 205)
Snatch (135) + Sots Press } x 5

Cable Curl 4 x 10
Rope Pressdown 4 x 10

Hammer Curl 4 x 10
Overhead Single Arm DB Extension 4 x 10

Front Squat & Chest

12/02/15

Dynamic Warmup

Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 4, (335) 3, (365) 1

superset
Bench (135) 10, (185) 10, (225) 10, (275) 8, (225) 10
Incline DB Fly 5 x 10
---

3 rounds
Ring Dips x 10
Pushups x 20