workout 16.40.3 - clean, jerk, pull, bridge, row, plank

10/05/16 - workout 16.40.3

dynamic warmup

clean & jerk (10 minutes to workup to a heavy single)
emom 5 minutes
clean & jerk x 2
---

clean pull (add 20-30# to above weight) 5 x 2
barbell glute bridge (185/225) 5 x 5
barbell row (95/135) 5 x 5
weighted plank (25/45) 30 seconds x 3

nickdalprawod

nickdalprawod.blogspot.com

nickdalprawod

workouts are shit right now, sprain my ankle.

http://nickdalprawod.blogspot.com/

w1 snatch, clean, jerk, pull, lung RDL, w2 row, wallball, push press, toe2bar, pullup

08/30/16

workout 1

emom 5 minutes
snatch (8 second pull from ground to hip) x 2 (95# first 3 minutes, 135# last 2)
---

emom 5 minutes
clean (6 second pull from ground) + jerk (2 second pause on dip) x 2 (135)
---

clean pull 5 x 2 (255, 275, 305, 320, 345)

reverse lunge (185) 3 x 4
romanian deadlift (320) 3 x 4
---


workout 2

7 rounds
row 1 minute/250m (1:50/500m pace)
rest 30 seconds
---
row 1 minute, max distance (318m)

amrap 12minutes
wallballs (20) 60
push press (135) 40
toes to bar x 60
pullups x 40
(184)

08/30/16 - bench, pullup, row, dip, kipping, headstand, rollup

08/30/16

bench press x 6-4-2-1
weighted chinup x 6-4-2-1

3 rounds
single arm db bench press (90) 6/6
pendlay row (185) x 5
ring dips x 8
---

emom 12 minutes (1 minute rest after last exercise)
kipping (hollow/extension) x 15
headstand x 10
rollups x 10
---

snatch, squat & back

08/28/16

emom 10 minutes
power snatch (145) + hang power snatch + snatch balance + front squat (165) + OHS + back squat
---

5 sets
rear pulldowns
straight pulldowns (rope)
---

6 sets
cable rows  (start at 140, increase each set to 240)
---

4 sets
smith rear shrug
face pull

08/27/16 - hspu, thruster, k2b, deadlift, burpee, kb swing, pullup

08/27/16

7 rounds
hspu x 7
thruster (95) 7
knees to elbows x 7
deadlift (245) 7
burpee x 7
kb swing (72) 7
pullup x 7
(19:38)

08/20/16 - snatch, clean, jump, wallball

08/20/16

hang power snatch (165) 5 x 3

2 rounds
clean & jerk (135) x 20
box jump (24") x 20
wallball (20) x 20
overhead squat (95) x 20
box jump (24") x 20
wallball (20) x 20
squat clean (135) x 20
(19:38)

08/18/16 - run, deadlift, press, push

08/18/16

run 400m
deadlift (155) 75
run 400m
push press (95) 75
run 400m
pushup x 75
run 400m
(19:38)

headstand, rollup, toe to bar, dip, muscle up, etc.

08/16/16

dynamic warmup

3 rounds
headstand transfer x 6
rollup x 10
toe to bar (strict) x 10
ring dip (strict) x 5
bar muscle up x 3
double under x 30
L sit 30 seconds
---

push press 4 x 6
internal/external rotaion x 6/6

shoulder press 3 x 6
shoulder shockers 3 x 6

W1 bench, squat, W2 walk, wallball, slam, swing, row, plank, hollow, toe to bar

08/16/17

workout 1

superset (4:1 tempo)
bench 4 x 6 (195, 210, 225, 240)
front squat 4 x 6 (240, 255, 275, 290)
---


workout 2

amrap 20 minutes
wallwalk x 5
wallball (20)  25
slamball (20) 25
kb swing (52) 25
row 250m (<1 minute)
323, (row = 1)

clean, lunge, squat, bridge, pullup, row, situp

08/15/16

dynamic warmup

2 rounds
clean (135) x 20
overhead lunge (45) 30
---

3 rounds
pistol squat x 10
barbell glute bridge (225) x 5
---

4 rounds
pullup x 5
trx row (4 second tempo on eccentric ROM) x 5
situp x 25
---

snatch, clean, situp, jump, row

08/14/16

dynamic warmup

snatch (165) 5 x 3

3 rounds
ghd situp x 20
clean (135) x 20
30" box jump x 20
row, calories x 20

08/13/16 - shoulders

08/13/16

4 rounds (20 min.)
pistol squat x 6
rope climb x 1
handstand walk 10m
toe to bar (strict) x 10
pullup x 10
plyo pushup (max height) x 3
muscle up x 3
double under x 50
---

push press (1:4 tempo) 4 x 6
internal/external rotation w/dumbbell x 6/6

strict press 3 x 6
shoulder shocker 3 x 10/10/10

08/12/16 - clean, front squat

08/12/16

dynamic warmup

emom 10 minutes
clean pull + power position (hold 5 sec.) + hang at knee (hold 5 sec.) + clean
---
front squat (185)  eccentric 4 sec. + quarter ROM + concentric 4 x 6

run, row, jump, slam, burpee, etc.

08/11/16

dynamic warmup

2 rounds (40 minute time cap)

1 overhead (45) lunge x 30
run 200m

2 wallball x 30
run 200m

3 slamball (10) 30
run 200m

4 burpee box jump (24") x 25
run 200m

 5 slamball (30) 25
run 200m

6 box jump (24/30") x 20
run 200m, row 250m

7 burpees x 20
run 200m, row 250m
---

(6, row 100m)

press, pull, dip, row, hollow, headstand, tuck, etc.

08/10/16

workout 1

run 10 minutes
sprint 60m x 8


workout 2

3 rounds
rear shoulder press x 15
pullups x 15
---

3 rounds
ring dips x 15
supine rows x 15
---

hollow hold 10:20 second intervals x 6
headstand 10:20 second intervals x 6
bar tuck and invert hang 4 x 5


workout 3

3 rounds
row 2 miles (1:57 pace)
row 800m (2:45 pace)
---

08/09/16 - sled, medball, press, run, pullup, row, plank

08/09/16

dynamic warmup

hand release pushup (strict) x 30 + hand release pushup (modify if necessary) x 30
sled push (135) 20 yards, unload sled
sled push (unloaded) 20 yards x 2, reload sled
sled push (135) 20 yards

medball ground to shoulder (80) x 50
single arm bench press (55) x 50
run 400m (1:30)

pullup x 30
trx row x 50
row 500m (1:53)

weighted plank (25/45#) accumulate 5 minutes

08/08/16 - bench, chinup, row

08/08/16

dynamic warmup

bench (4:1 tempo) 4 x 6
chinup (1:4 tempo) 4 x 6

single arm bench 3 x 8/8
db row 3 x 5/5

08/07/16 - clean, tire flip

08/07/16

EMOM 10 minutes, 1 rep every 30 seconds for the last 3 minutes
power clean (205) + hang clean
---

tire flip x 75