Row, Squat, Lunge, Situp, Extension, Swing, Snatch

02/22/15

Row 1000m
Squat x 50
Samson Lunge x 50
GHD Situps x 50
Back Extension x 50
KB Swing (70) 50
DARC Swing (53) 50
KB Snatch (35) 50

Clean & Squat

02/20/15

Power Clean (95) 4, (135) 4, (165) 2
Clean (185) 2, (205) 2, (225) 1, (245) 1, (275) 1 - PR
Front Squat (285) 2, (315) 2, (335) 2, (335) 2

Snatch, Overhead Squat, Back Squat

02/19/15

Snatch (95) 4, (135) 4, (155) 2, (175) 2, (185) 1, (205) 1
Overhead Squats (185) 4, (205) 4, (225) 2, (245) 2, (265) 1
Squat (275) 2, (315) 2, (335) 2, (355) 2, (365) 2, (385) 2

Chest, DUs, Burpees, Pullups

02/18/15

TechnoGym Fly 4 x 10
Incline DB Fly 4 x 8
Cable Crossover 3 x 10
Ring Dips 6 x 6

3 rounds of:
Double unders x 30
Burpees x 20
Pullups x 10

Squat, Deadlift, Burpee, KB Swing

02/17/15

Squat (135) 10, (225) 4, (315) 4, (335) 2, (365) 2, (385) 2, (405) 2, (225) 10

EMOM 8 minutes
Deadlift (70%1RM) 2
Burpees x 4
KB Swing (70) 6

Snatch, Box Jump, Pullups

02/13/15

DB Snatch (65) 5/5
24" Box Jump x 10
Pullups x 10

Double Unders, "JT", Biceps

02/12/15

Double Unders x 30
HSPU x 21
Ring Dips x 21
Pushups x 21
Double Unders x 30
HSPU x 15
Ring Dips x 15
Pushups x 15
Double Unders x 30
HSPU x 9
Ring Dips x 9
Pushups x 9

TRX Curls 3 x 10
Incline DB Curls 3 x 10
Hammer Curls 3 x 10
LF Machine Curl 3 x 10