W1 Back & W2 C&J, HSPU, Ring Dips, Pushups

08/01/14

Workout 1 Back

Wide Grip Rear Pulldown 4 x 12
Wide Grip Puldown 3 x 12
Straight Arm Pulldown 3 x 12
Barbell Row 3 x 10
LF Hi Row 3 x 10
Single Arm Pulldown 3 x 12R/12L


Workout 2

C&J (95) 4, (135) 4, (165) 4, (185) 4, (205) 4, (225) 2, (245) 1

21-15-9 reps (first round strict)
Handstand Pushup
Ring Dips
Pushups

Deadlift, Snatch

07/30/12

Deadlift (135) 10, (225) 4, (315) 4, (365) 2, (415) 4, (365) 8

3 rounds, with 65, 95, 135#
Snatch (High Hang) x 5
Snatch (Hang) x 5
Snatch x 5

W1 C&J, Bench Press & W2 Arms

07/29/14

Workout 1

Clean & Jerk (135) x 60
Bench Press (135) 10, (185) 10, (225) 4, (275) 4, (315) 4, (365) 2, (385) 1, (275) 15,  (135) 52


Workout 2 Arms

Cable Curls 4 x 15
Press Down 4 x 15
Barbell Curls 4 x 12
Incline DB Curls 4 x 10
Overhead DB Extension 3 x 15
Hammer Curl 3 x 12
Rope Press Down 3 x 12
LF Machine Curl 3 x 15

Front Squat (PR) & "Incredible Hulk" (DL, HPC, FS, PP, BS)

07/28/14

Front Squat (135) 4, (185) 4, (225) 4, (275) 4, (315) 2, (335) 1 PR

AMRAP 20 minutes
Deadlift (115) 5
Hang Power Clean (115) 5
Front Squat (115) 5
Push Press (115) 5
Back Squat (115) 5
(8 rounds)

Sprint, Rope Climb, Tire Flip, Box jumps, Snatch, Row

07/27/14

Sprint 300m
Rope Climb x 5
Tire Flip x 12
Box Jumps (18") 12
Snatch (75) 12
Row 200m (-0:45)

Sprint 200m
Rope Climb x 3
Tire Flip x 9
Box Jumps (24") 9
Snatch (95) 9
Row 200m (-0:45)

Sprint 100m
Rope Climb x 1
Tire Flip x 6
Box Jumps (30") 6
Snatch (135) 3
Row 200m (-0:45)

Row, Situp, Snatch

07/26/14

3 rounds of:
Row 200m
V Crunch Situps x 20
Snatch (75) 20, (95) 15, (135) 10
increase weight, decrease reps each round.

W1 Squat, WB Shots, Burpees, Bear Crawl, Inchworm Pushups & W2 Handstands, Ring Drills

07/24/14

Workout 1

Squat (135) 4, (225) 4, (275) 2, (315) 2, (365) 2, (275) 3 x 8

3 rounds of:
Wall Balls (20) 30-20-10
Burpees x 30-20-10
Bear Crawl 200'-100'-50'
Inchworm Pushups 200'-100'-50'

Workout 2
Paralette Handstands
Front Levers
Rear Levers
Skin the Cat
Dips