W1 Bike, W2 Swim, W3 Snatch, Clean, Squat, W4 Bike

08/13/15 - Workout 15.34.4

Workout 1 Bike 5 minutes

Workout 2 Swim 300y, 50y E2MOM x 4, 100y x 2

Workout 3

Power Snatch (165) 4 x 3
Clean (195) 3 x 3
Squat (310) 3 x 6

Workout 4 Bike 5 miles

Swim, Weightlifting

08/11/15

Swim 300y, 50y E2MOM x 8
Complex: Clean + Front Squat + Jerk + Back Squat + Snatch Grip Push Press  (95, 115, 135, 155, 165, 185, 205)
Snatch + HH Snatch (up to 185)

W1 Bike, W2 Swim, W3 Run, Clean, Squat, Push Press & W4 Bike

08/11/15

Workout 1 Bike 5 miles

Workout 2 Swim 300y, 50y every 2 minutes x 6

Workout 3

Run 400m x 4
Clean (295) x 1 + Front Squat x 2} x 4
Back Squat (285) 3 x 8
Snatch Grip Push Press 4 x 3 (135, 155, 185, 205)

Workout 4 Bike 5 miles

Vacation - little-to-no workouts this week!

08/02/15

nicholasdalprawod.blogspot.com

Back, Chest Shoulders

08/01/15

4 rounds of
Pulldowns x 12
TRX Rows x 12
TRX Curls x 12
---

Cable Rows 4 x 10
Bench Press 4 x 10
Incline DB Fly 4 x 10
DB Side Raise 4 x 10
DB Rear Fly 4 x 10

07/31/15 - Chest

07/31/15

Bench 4 x 10

TG Neutral Press 4 x 12
TG Fly 4 x 12

Incline DB Press 4 x 12

Clean, Snatch, Sots Press

07/31/15


Dynamic Warmup

Clean (195) x 1 + Hang Clean x 1 } x 4
Snatch Pull (3 seconds to knees) x 1 + Hang Snatch (5 seconds hips to knees) x 1 } x 4 (95, 115, 135)
Snatch x 1 + Sots Press  x 3 } x 4 (135, 155)