Muscle Up, KB Swing, Pistol Squats, Double under

10/08/15

6 rounds
Muscle Up x 2
KB Swing (72) x 4
Pistol Squats x 8
Double Under x 20

Chest, Toe to Bar, Medball Clean, Handstand Walk

10/07/15

Bench Press (135) 10, (185) 10, (225) 10, (275) 6, (315) 3

Incline DB Fly 4 x 12
Medball Pushup

Cable Fly 4 x 12
Clapping Pushup x 10

Machine Fly 3 x 12
Alternating Plank x 20

3 rounds
Toe to Bar x 15
Medball Clean to Shoulder (80) x 10
Hanstand Walk 30 feet

Clean & Jerk

10/06/15

Dynamic Warmup

Clean & Jerk + Push Jerk, behind the neck (95, 115, 135, 165, 185, 205, 225)

Legs

10/05/15

Dynamic Warmup

Squat (135) 4, (225) 4, (275) 4, (315) 4, (365) 4, (405) 1, (225) 20

3 rounds
Lunges (100) 20
Extensions x 12

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
---

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)