Squat, Box Jump, Lunge

09/29/15

Squat (135) 3, (225) 3, (275) 3, (315) 2, (365) 2
Jump Squat (95) 10, (135) 8, (155) 6, (185) 4, (205) 2

3 rounds
Single Leg Box Jump (24") 5/5
Lunge (KB front rack 36/36) 20
Calf Press x 20

LEgs

09/28/15

Squat (135) 5, (225) 5, (275) 2, (315) 2, (365) 2, (225) 3 x 12
Leg Press 5 x failure

4 rounds
Squats x 12
Extensions x 12

Back

09/24/15

Pulldowns 5 x 10
Cable Rows 4 x 10
Rope Cable Curl 3 x 10
Dips 3 x 10
LF Machine Rows 3 x 12
TG Pulldown/Traction 3 x 12

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)