10/03/15 - Shoulders

10/03/15

Dynamic Warmup

1-2-3-4-5 reps (skin the cat on the last rep of each round)
Muscle Up
HSPU
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Clean & Jerk + Push Jerk (95, 115, 135, 165, 185, 205)
Seated DB Press 4 x 10
Cable Side Raise 4 x 10
Cable Front Raise 4 x 10
Machine Press 2 x 50

Chest, Medball to Shoulder, Pistols

10/02/15

Dynamic Warmup

Bench Press (135) 10, (185) 5, (225) 5, (275) 5, (315) 3
Incline DB Fly 4 x 10
Incline DB Press 3 x 10
Dips 3 x 12
Cable Fly 3 x 12

Start reps at 2, 4, 6, 8... etc. AMRAP 10 minutes
Medball to Shoulder (80)
Pistol Squat
(14)

Snatch

10/01/15

Dynamic Warmup

Snatch (below knee hold 3") tap the ground (above knee hold 3") tap the ground and finish (95-135)
Snatch from blocks above knee (95)

Deadlift, Arms

09/30/15

Dynamic Warmup

Deadlift (135) 4, (225) 4, (275) 4, (315) 4, (365) 1

Machine Curls 4 x 12
Pressdown 4 x 12

Single Arm Cable Curls 4 x 12
Rope Pressdown 4 x 12

Incline DB Curl 4 x 10
Single Arm overhead DB Extension 4 x 12

Barbell Curl 3 x 10

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