Back & Biceps

05/07/15

Wide Grip Pulldown
Cable Rows

superset x 3
Face Pull x10
Straight Arm Pulldown x failure
---

superset x 3
DB Pullover x 10
DB Row x 10
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Rope Hammer Curl 3 x 10
Hammer Curl 3 x 10
Handstand Pushups (deficit) 5 x 5

W1 Squats, Calves & W2 Arms

05/07/15

Squats (135) 3, (225) 3, (315) 3, (365) 3, (405) 3, (430) 2 x 3

Seated Calf Raise
Standing Calf Raise
Leg Press Calf Press

Cleans & Jerk, Presses

05/06/15

Clean & jerk x 1 (95) (115) (135) (165) (185) (205) (225), (245) x 5

Complexes
clean + press + rear press + OHS + sots press + OHS } x 2 (135)
clean + press + rear press x 3 + jerk } x 2 (155) (185)

Weighted Chinups, Box Jumps, Hamg Clean

05/05/15


With a 40# vest,
x1-2-3-4-5-6 reps of:
Chinups
36" Box Jumps
Hang Clean (135)

Squat & Situps

05/04/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (410) 5x5

Decline Situps 5 x 15

Squat & Calves

05/02/15

3 rounds of
Situps x 25
GHD hip Extension x 10
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Squat (135) 3, (225) 3, (275) 3, (315) 3, (345) 3, (385) 4, (410) 4 x 5

superset
Standing (heavy) 4 x 15
Seated 4 x 20+
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LF MAchine Calf Press 3 x 15

05/01/15 - Shoulders

05/01/15

Shoulder Press (rear) + Push Press
Barbell Curls

superset
TG Shoulder Press
TG Lateral Raise