02/14-15/16 - off days (sick & recovering)

02/13/16 - W1 legs, W2 arms, shoulders

02/13/16

workout 1 legs

extensions 5 sets to failure

5 supersets to failure
single leg press
single leg extensions
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5 supersets to failure
leg press
single leg curl
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machine calf press
standing calf raise
seated calf raise


workout 2 arms, shoulders

02/12/16 - clean, pull, kb swing, deadlift, box jump

02/12/16

dynamic warmup

emom 12 minutes
clean pulls (295) x 4 (on the even minute)
kb swing (72) x 10 (on the odd)
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amrap 8 minutes
deadlift (135) 10
24" box jump x 15
deadlift (185) 15
24" box jump x 15
deadlift (225) 20
24" box jump x 15
deadlift (275) 18

clean, muscle up, keg toss, bear crawl/push, abs & shoulders

02/12/16

dynamic warmup

power clean (warm up to 3RM) 3 x 3
muscle up 4 x 4

5 rounds
20# medball keg toss (30') x 2
bear crawl/60# medball push (60')
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db snatch + single arm press x 4 (70, 80, 85, 90, 100)

abs & shoudlers

squat, jerk, TGU, toe to bar, hip extensions

02/10/16

dynamic warmup

squat (305) 15, (350) 12, (405) 9
(155) jerk x 3 + jerk (behind the neck) x 3 } x 3

3 rounds
turkish getup (barbell 65#) x 4
toes to bar x 12
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ghd hip extension (5 second hold) 3 x 10

pull, push (snatch)

02/09/16

dynamic warmup

hang snatch, work up to a 3RM (185) 3x3

high pull snatch (225) 5x1
kipping pullup 5x15

dips + pushup + handstand pushup x1-2-3-4-5
ghd situps 5x20

push, pull, hinge/jump (deload week)

02/09/16 - deload week

dynamic warmup

9-6-3 reps (with 40# vest)
thruster (135)
pullups
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(2:13)

3 rounds
knees to feet + 30" box jump x 5
sit to 36" box jump x 5
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single leg 24" box jump + pistol squat 3 x 5/5
bb glute bridge (225) 3 x 10