Squat, Jerk, Snatch, Muscle Up

09/14/15

Squat (work up to a 5RM:365) x 5, (95%5RM) x 5, (90%5RM) x 5
Jerk (work up to a 5RM:165) x 5, (95%5RM) x 5, (90%5RM) x 5

EMOM 10 minutes
DB Snatch (70) x 4
Bar Muscle Up x 3

Chest & Shoulders

09/09/15

"JT"
21-15-9 reps 
HSPU
Ring Dips
Pushups
---

Bench (135) 4 x max reps
Incline DB Fly 4 x 10
DB Side Raise 4 x 10

LF MAchine Calf PRess 4 x 20

Box Jump, Muscle Up, Ropes, Arms

09/08/15

EMOM 10 minutes
Muscle Up x 2
Box Jump 42" x 2
---

3 rounds of
Heavy Ropes (alternating waves) 60 seconds
Rope Pull 60 seconds
---

Cable Rows
Rope Press down

Incline DB Curl
Dips

LF Machine Curl
TG Extension

4 rounds of
LF Machine Calf Press x 25
Situps x 25

Snatch, C&J, Bear Complex, Calf Press

09/07/15

Dynamic Warmup

Snatch x 2 (95, 115, 135, 165)
Clean & Jerk x 1 (135, 165, 185)
Bear Complex x 4 (185, 205, 225, 235)

Machine Calf Press 4 x 25

Clean, Jerk, Squat

09/04/15

Dynamic Warmup

Clean (205) + Hang Clean + Push Jerk + Overhead Squat x 2} x 4
Squat (385) x 5, (335) 3 x 5

Snatch, C&J, Squat

09/02/15

Dynamic Warmup

Power Snatch (155) + Hang Snatch (below knee) x 2 } x 4
Clean & Jerk (215) x 2 } x 4
Back Squat with 3 second pause at bottom (340) x 3 } x 4

Clean, Squat, Morning, Arms, Calves

09/01/15

Dynamic Warmup

Power Clean (215) 4 x 3
Back Squat (295) 4 x 7
Seated Good Morning (135) 4 x 5

superset x 3
Cable Curl
Pressdown
---

superset x 3
single arm cable curl
rope pressdown
---

Seated Calf Raise