clean, hang

06/09/16

dynamic warmup

clean & jerk (135, 165, 185, 225,  245) 1

partner workout
one partner hangs while the other completes reps
5 rounds
clean (135)
hollow hang

back, arms, chest

06/07/16

machine row 3 heavy sets
machine chest press 3 heavy sets

close grip pulldown 3 heavy sets

4 super sets, 8-10 reps
cable row
wide grip pull down, behind
straight arm pull down

single arm pull down curl
rope press down

single arm preacher curl
single arm overhead extension

incline db press (80, 90, 100, 110, 125) 10

squat, core

06/06/16

dynamic warmup

squat (395) 7 x 5

5 rounds
situp x 20
superman x 10

06/04/16 - run, toe to bar, wallball, etc.

06/04/16

dynamic warmup

30 minute time cap
run 1100m
toe to bar x 25
wallballs (20) 75
double unders x 75
row 1100m
pullups x 25
burpees x 75
kb deadlift (72) 75
(00:30)

06/03/16 - squat, press, plank

06/03/16

dynamic warmup

squat (375) 7x5

2 rounds
push press (135) 5
pushups x 20
weighted plank (45) 40 seconds

double under, box jump, row, toss, swing

06/02/16

dynamic warmup

double under x 75
box jump x 75

emom 8 minutes
row 12 calories
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emom 8 minutes
keg toss (14) 12
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emom 8 minutes
kb swing (52) 12
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squat, bridge, core

06/01/16

dynamic warmup

squat (350) 5 x 7
bb glute bridge (225) 5 x 7

7 rounds
toe to bar x 7
hollow rock x 7
ghd situp x 10