Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike

06/02/14

Bike 6 miles

Workout 1 Shoulders

DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10


Workout 2

Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100

Bike 6 miles

Situp, KBS, Snatch, OHS, Clean, Jerk, Snatch (pull, balance), Sumo Hi Pull, Deadlift (snatch, clean)

12/29/13

4 rounds of:
Abmat Situps x 25
Kettle Bell Swing (35#) x 25
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Warmup: the following snatch and clean exercises & volume with (75, 95#)
3 rounds of:
Snatch (135#) x 2
Overhead Squat (135#) x 2
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3 rounds of:
Clean (135#) x 2
Push Jerk (135#) x 2
Front Squat (135#) x 2
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3 rounds of:
Snatch Pull (135#) x 2
Snatch (135#) x 1
Snatch Balance (from behind the neck) x 2
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Sumo Deadlift Hi Pull (135#) x 2-2-2
Snatch Deadlift (135#) x 2-2-2
Clean Deadlift (135#) x 2-2-2

W1: Situps, SDLHP, Muscle Up & W2: Push Press, DB Press, Side Raise, "Elizabeth"

12/19/13

Workout 1
4 rounds of:
Situps x 25
Sumo Dead Lift Hi Pull (95) x 10
Bar Muscle Ups x 4

Workout 2
Push Press (135) 4, (155) 4, (175) 4, (195) 4
Jerk (195) 4, (205) 4, (215) 4, (225) 2
Dumbbell Press (seated) (80) 15, (90) 12, (100) 8, (60) 20
Dumbbell Side Raises (seated) (30) 12, 12, 12
"Elizabeth"
3 rounds, 21-15-9 reps of:
Hang Clean (135)
Ring Dips