01/23/16 - shoulders, arms, abs, legs

01/23/16

dynamic warmup

handstand pushups
db side raise
shoulder press
rear cable fly
single arm db preacher curl
incline db curl
single arm db overhead extension
cable curl
rope pressdown
hammer curl
db kickback
abmat situps
ghd situps
standing calf raise
seated calf raise
calf press (leg press)
single leg press
extensions
lunges

shoulders, arms, abs, legs

01/23/16

dynamic warmup

handstand pushups
db side raises
shoulder press
cable rear fly

single arm db preacher curl
incline db curl
single arm overhead db extensio

cable curl
rope pressdown

hammer curl
kickbacks

abmat situps x 75
ghd situps 7 x 10

standing calf raise 5 x 12
seated calf raise 5 x 12
calf extension, leg press 5 x 12

single leg press 4 x 12/12
extensions 4 x 12
lunges 3 x 20

legs

01/22/16

dynamic warmup

squat (225) 2, (275) 2, (315) 2, (365) 2, (405) 2, (425) 2, (450) 1

leg press (with mini band (820) 3 x 15
extension 3 x 10

split squat 3 x 8
extension 3 x 12
single leg box jump 3 x 4

C&J, deadlift, press, fly, dips

01/21/16

dynamic warmup

clean & jerk (135) 3, (185) 3, (225) 3 x 3
deadlift (225, 275, 315, 365, 385) handstands & handstand walk between sets.
incline db press 4 x 10
incline db fly 3 x 10
ring dips 4 x 10

squat, ghd

01/20/16

dynamic warmup

overhead squat (warmup to 225) 3, (235) 3, (245) 3
snatch balance (95) 3, (115) 3, (135) 3, (155) 3, (175) 3, (185) 1
ghd situp 4 x 15
ghd hip extension (3 second hold at extension) 3 x 15

Pulling

01/19/16

dynamic warmup

power snatch + high hang snatch (warmup to 155) 4 x 2

4 rounds
muscle up x 4
snatch high pull (205) x 4
---

cable rows 3 x 10
chinup grip pulldown 4 x 12
cable curls
rope pressdown
db preacher curl
single arm db overhead extension

01/18/16 - Legs

01/18/16

dynamic warmup

squat (355) 8, (385) 6, (405) 4, (435) 2

24" box jump (45# bar) 5 x 4
Lunge (205) 4 x 10
barbell glute bridge (205) 3 x 8