Hanstand Walk, OHS, Snatch Balance, Bench, KB Lunge

09/23/15

Handstand Walk 300'
Overhead Squat (95) 3, (115) 3, (135) 3, (155) 3, (185) 3, (205) 3, (225) 2, (245) 2, (265) 1
Snatch Balance (135) 4x3

3 rounds
Bench  x 10
Kettle Bell Lunge (front rack 36/36) x 20

W1 Snatch, Row & W2 Chest & Arms

09/22/15

Dynamic Warmup

Workout 1

Muscle Snatch 5 x 3
Snatch from blocks 5 x 3
Barbell Row 3 x 5



Workout 2

Machine Fly 3 x 12
Machine Press 3 x 12

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

Dips 3 x 12
Cable Curl 3 x 12

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

Squat, Jerk, Pullup

09/21/15

Dynamic Warmup

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (315) 5, (275) 5, (225) 5
Push Jerk (95) 5, (115) 5, (135) 5, (155) 5, (185) 5
Weighted Pullups (45) 5, (60) 5, 5

Snatch, Clean

09/18/15

EMOM 10 minutes
Snatch (80%1RM)
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E2MOM 20 minutes
Clean (80%1RM)

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