snatch, rings, handstands, arms

02/08/16

dynamic warmup

snatch (hangs, holds, balances)
skin the cat
handstands, walks and turns

single arm db preacher curl
single arm db overhead extension

hammer curl
close grip bench press

jerk, press, bear, squat, extension

02/07/16

dynamic warmup

"grace" 2:30

clean (135) + jerk + behind neck press x 5 + jerk } x 3
bear complex (185) x 4

squat (135) 20, (185) 20, (225) 10, 10
extensions 4 x 10

02/06/16 - arms, legs

02/16/16

dynamic warmup

single arm preacher curl
single arm overhead db extension

single arm pulldown curl
rope pressdown

machine curl
machine pressdown

leg extensions
calf press

Clean 1RM (PR 285)

02/04/16

dynamic warmup

clean (95, 135, 185, 225, 245, 265, 285 PR)

overhead squat, snatch balance, core

02/03/16

dynamic warmup

overhead squat, hold 5 seconds at the bottom (95) 3, (135) 3, (165) 3, (185) 4 x 2
snatch balance (135) 4 x 4
ghd situps 4 x 20
ghd hip extension, hold 5 seconds at top 4 x 10

pull, press (snatch PR 215#)

02/02/16

dynamic warmup

snatch (95, 115, 135, 165, 185, 205, 210, PR:215)

5 supersets
pendlay row (225) 2 x 8, (185) 3x8
kipping pullup x 10
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1, 2, 3, 4, 5 reps
ring dip
pushup
handstand pushup

legs

02/01/16

dynamic warmup

squat (405) 4 x 6

3 rounds
lunge (205) x 20
8' broad jump  + 24" lateral jump  + 90  degree turn, 30" box jump} x 2 right/2 left
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barbell glute bridge (205) 3 x 10