clean, deadlift, press, fly, dip

01/14/16

dynamic warmup

clean (245) 4 x 3
deadlift (345) 4 x 2
shoulder press (135) 4 x 4
standing single arm db press (60) 6/6, (80) 6/6
standing db press (60) 6, (80) 6

chest fly 3 x 12
dips 3 x 12

squat, GHD

01/13/16

dynamic warmup

front squat (315) 6, 5, 4, 4

pistol squat (25) 3 x 5/5
GHD situps 3 x 15
GHD hip extensions 3 x 15

Pulls

01/12/16

dynamic warmup

snatch (175) 4 x 3

3 rounds
pendlay row (185) x 10
pullups/chinups x 5/5
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Cable Rows 4 x 12
Wide Grip Pulldowns 4 x 10

legs

01/11/16

dynamic warmup

squat (135) 4, (225) 4, (275) 4, (315) 4, (380) 8, 8, (405) 6
leg press (narrow) 4 x 12

3 rounds
extensions  x 12
split squat x 8/8

rings, handstands

01/10/16

rings (muscle ups, skin the cat, levers)
handstand walks (w/uturns)
handstand pushups

01/09/16 - back, shoulders, calves, arms

01/09/16

dynamic warmup

cable rows
straight arm pulldowns
db side raise + standing db press
rear cable fly
calf press
standing calf raise
seated calf raise
single arm spider curl
single arm overhead db extension
hammer curl
rope pressdown
machine curls

squat, step ups, lunge

01/09/16

dynamic warmup

squat (135) 4, (225) 4, (275) 4, (315) 4, (355) 4, (385) 3, (445) 2, (455) 1
20" step up (106) 3 x 8
weighted lunge (185) 3 x 20