snatch, sled, box jump, carry

03/16/16

dynamic warmup

power snatch x 2 + hang snatch x 2 + overhead squat x 3
snatch x 2+ hang snatch x 2 + ohs x 2
snatch + hang snatch + ohs x 2

3 rounds
sled push (135) x 50 yards
36" box jump  x 5
sandbag carry (90) 50 yards
---

front squat, dips, jerks, muscle up

03/15/13

front squat (135, 185, 225, 255, 275, 295, 305) x 3
dips x 15 (between sets)

jerks (135, 185, 225) singles
bar muscle up (between sets)

squat, 16.1

03/14/16

dynamic warmup

squat (135, 225, 275, 315) 4, (365, 405) 2, (425) 1, (435) -

16.1 AMRAP 20 minutes

overhead lunge (95) 25'
bar facing burpee x 8
overhead lunge (95) 25'
chest to bar pullups x 8
(7 +5 reps)

snatch, clean & jerk, carry, clean, walk, pull

03/12/16

dynamic warmup

snatch + press + hang clean & jerk (95, 115,135, 155, 185)
clean & jerk (215)

3 rounds
farmers carry (280) 30 yards
medball clean over shoulder (80) 10
handstand walk 40'
hand over hand sled pull (150) 30 yards
---
fastest round 1:25

open workout 16.3, chest

03/11/16

dynamic warmup

7 minute amrap
snatch (75) x 10
bar muscle up x 3
(90 reps)

machine fly
machine chest press
db fly + db press

legs

03/10/16

dynamic warmup

squat (225) 10, (275) 10, (315) 3 x 10, (275) 10, (225) 10

5 sets
leg press
single leg extensions
---

sled push (150, 240, 320) 30y x 2

back, arms

03/09/16

workout 1

trx rows 3 x 10

5 rounds
muscle up x 1
chinups x 10
---

cable rows 4 x 12
straight pulldown 4 x 12

barbell row 4 x 10
wide grip pulldown 4 x 10
face pull 4 x 10
smith rack shrugs 4 x 10



workout 2

machine curls 4 x 10
machine pressdown 4 x 10

incline hammer curl 4 x 10
single arm overhead db curl 4 x 10

cable curl 4 x 10
rope pressdown 4 x 10