clean, jerk, press, chest, arms

03/08/16

dynamic warmup

clean & jerk (95, 135, 165)
clean & jerk + push press x 5 (185, 205, 225)
clean & jerk (245, 265)

close grip bench 4 x 12
hammer curl 4 x 12

weighted dip (50) 4 x 12
single arm db preacher curl 4 x 12

cable curl  4 x 12
rope pressdown 4 x 12

legs

03/07/15

dynamic warmup

squat (225, 275, 315, 365, 405, 435, 455) x 1 (315) 3 x 6

3 rounds
42" box jump x 3
step ups (kb 52#) x 12
---

extension 4 x 12

03/05/16 - snatch, clean

03/05/16

snatch (135, 155, 175, 185, 195) x 1, (155) x 2
clean (185, 205, 225, 245, 265) x 1

03/04/16 - open wod 16.2

03/04/16

dynamic warmup

toes to bar x 25
double unders x 50
clean (135) x 15
(3:46)
toes to bar x 25
double unders x 50
clean (185) x 2
(8:00)

power snatch, power clean & jerk, box jump, lunge

03/03/16

dynamic warmup

power snatch (135, 155, 175, 185, 195)
power clean & jerk (185, 205) 1, (225) 3 x 1

front rack lunge (135) 12
42" box jump x 3
overhead lunge (135) 8
42" box jump x 3
back squat lunge (135) 20
42" box jump x 3overhead lunge (135) 8
42" box jump x 3

snatch, clean, front squat

03/03/15

dynamic warmup

snatch (155) 3, (165) 2, (175) 1, (185) 1 x 3
clean (185, 205, 225, 245, 265, 275) x 1
front squat (205) 2, (225) 2x2

snatch, C&J, box jump

03/01/16

dynamic warmup

power snatch (125# x 1, 135# x 1, 145 x 1) x 3
power clean & jerk (heavy single: 205, 225, 245, 265, 285) stopped power at 245# but kept C&Jing.
squat box jump 30" 4 x 3