Squat & Shoulders

10/31/14

Squat (70%) 5x4, (75%) x5, (80%) 2x2, (90%) 1
Jerks (75%) 5x3
Upright Row 4x8
Rear Smith Shrug 4x8
DB Shrug 4x8
DB Side Raise 4 x 12
DB Rear Fly 4 x 12

Arms & Calves

10/30/14

Cable Curls
Rope Press Down
Barbell Curl
Close Grip Bench
Incline DB Curls
Kickbacks
LF Machine Curl
Dips

Standing Calf Raise
Seated Calf Raise Calf Leg Press

Squat, Deadlift, Plank, KB Swing

10/29/14

Squat (65%) 8x3, (70%) x5, (75%) 2x2, (80%) 1
(265) (285) (305) (325)

Deadlift (70%) 6x6
(300)

3 rounds of:
Body Squat x 25
Alternating Plank x 20
Kettle Bell Swing x x 15

Jerks, Double Unders, Burpee Box Jump, Push Press

10/28/14 - Workout 14.44.2

Jerks 8x3

4 rounds of:
Double Unders  x 30
Burpee Box Jump x 20
GHD Situps x 10

Squat, Bench, Run, KB Swing, Pullups

10/27/14

Squat (65%) 8x3, (70%) x5, (75%) 2x2, (80%) 1
(265) (285) (305) (325)
Bench (70%) 6x6
(270)

2 rounds of:
Run 400m
KB Swing (53) 30
Pullups x 30

Legs & Run

10/24/14

Squats (135) 4, (225) 4, (275) 2, (315) 2, (365) 1, (385) 1, (405) 1, (315) 3 x 5
Lunges (135) 10, (185) 10, (205) 2 x 10
Extensions 4 x 15

Run 1 mile x 2

Shoulders

10/23/14

Double Unders x 100

For Time:
Clean & Jerk (95/135) x 60
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Upright Row 4 x 10
DB Press 3 x 10
Side Raise 3 x 12
Front Raise 3 x 12
Rear DB Fly 3 x 12
Rear Machine Fly 3 x 12