Chest & Arms

09/17/15

Machine Press 3 x 12
Machine Fly 3 x 12

Incline DB Press 3 x 10
Incline DB Fly 3 x 10
Cable Fly 3 x 10

Rope Press down 3 x 12
Cable Curl 3 x 12

Hammer Curl 3 x 10
Single Arm DB overhead Extension 3 x 10

Machine Curl 3 x 10
Machine Triceps Press 3 x 10

C&J, Muscle Up, Box Jump, Double under

09/16/15

10 rounds
Clean & Jerk (70%1RM)
Muscle Up
Box Jump 42"
Double Unders x 5

Increase by 1 rep each round up to 5, then back down to 1. Double unders increase by 5 up to 25, then back down.

Snatch, Row, Double Unders, KB Swing, Front Squat

09/16/15

Muscle Snatch, work up to a 3RM (95, 115, 135), (95%) x 3, (90%) x 3
Snatch, from knee-high blocks (135) 3, (155) 3, (185) 3, (135) 3, (115) 3
Barbell Row, work up to a 5RM then back down (135, 155, 185, 205, 185, 155)
Double Unders 4 x 25
2-Arm KB Russian Swing (53/53) x 40, (32/32) x 35
Front Squat (135) 25

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