W1 Back & W2 Box Jump, Snatch, Toes to Bar, Double Unders

02/19/14

Workout 1 Back
Wide Grip Front/Rear Pulldowns (light) 3 x 10R/10L
Cable Rows (light) 3 x 10
Deadlift (135) 10, (225) 10, (315) 10, (385) 1, (315) 10
Superset:
Close Grip Pulldowns (heavy) 4 x 10
Wide Grip Pulldowns (light) 4 x 10
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Wide Grip Cable Rows (heavy) 3 x 10, 4th set dropset (200) 10, (140) 10, (100) 10

Workout 2
5 rounds of:
Box Jumps (24" with a 40# vest) x 10
Snatch (95) x 10
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5 rounds of:
Double unders x 20
Toes to Bar x 15

Legs

06/05/13

Lunges x 100
Leg Press (360) 15, (540) 12, (720) 12, 12, (810) 12
4 rounds (75% body weight) of:
Deadlift (155) x 10
Front Squat (155) x 10
Rear Squat (155) x 10
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24" Box Jump (weighted vest) x 50