W1 Pullups, Double Unders & W2 Thrusters, Burpees

03/31/14

6 rounds of:
Pullups x 10
Double Unders x 20

21-18-15-12-9-6-3 reps of:
Thrusters
Bar Facing Burpees
19:25

Chest & Triceps

03/29/14

Bench (225) 10, (315) 3, (350) 2, (375) 2, (395) 1, (315) 10, (275) 15, (225) 20, (185) 25, (135) 45
Incline DB Press (85) 12, (105) 10, (115) 6
Decline Bench (185) 20, 20 (225) 10
Dips 12, 12, 12, 12
Overhead Rope Press (42.5) 10, 10, 10, 10
Press Down (85) 10, 10, 10

March 24-28 - No workouts just snowboarding!

03/27/14 -Snowboarding in Jackson, Wyoming
If you're looking for workouts nickdalprawod.blogspot.com

Row, Snatch, Clean & Jerk, KB Swing, Handstand Walk, Curls

03/23/14

Row 3k (pace: 1:50 - 2:00/500m)
Snatch (95) 5 x 3, (115) 4 x 2, (135) 7
Clean & Jerk (135) 15,
Power Clean (185) 3, (205) 6, (215) 6
Kettle Bell Swing (53) 30
Handstand Walk (30') 4
21 Curls (45) 3

Chest, Tris, Calves

03/22/14

Bench (135) 30, (225) 10, (315) 6, (335) 4, (385) 2, (315) 6, 8, (225) 15
Incline DB Press (110) 10, (115) 8, (90) 12
Technogym Neutral Grip Chest Press 4 x 15
Cable Flys 3 x 15
Tri Press Down 3 x 15
Overhead Rope Press 3 x 12
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Situps, Pullups, Toes to Bar, Wall Balls, Cleans, Muscle Ups, Calf Raises

03/21/14

3 rounds of:
Situps x 20
Pullups x 20
---
Toes to Bar x 50
Wall Balls (20) 40
Cleans (135) 30
Bar Muscle Ups x 20
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10

Bench, Ring Dips, Pushups, Pullups, Row

03/21/14

Bench Press (135) 20, (185) 15, (225) 15, 15, 15
7 rounds of:
Ring Dips x 10
Pushups x 10
Pullups x 10
---
Row 1000m
Row 200m/Rest 45 sec x 8