Squat, Row, Situps, Extensions

11/24/14

Squat (70% + 30) 4 x 9

4 rounds of:
Row 400m
GHD Situps x 15
Hip Extensions x 15

Squat & Deadlift

11/22/14

Squat (365) 10x3
Deadlift (335) 7x5

11/21/14- Squat & Bench

11/21/14

Squat (345) 7x5
Bench (275) 5x5

Back & Chest

11/21/14

Rear Pulldown 4 x 12
Wide Grip Pulldown 3 x 12
LF Incline Press 7 x 12
Barbell Rows 4 x 12
Incline DB Fly 4 x 12
TechnoGym Pulldown 3 x 12
TechnoGym Fly 3 x 12
Cable Fly 3 x 12
Chinups 3 x 10

Squat, Deadlift, Row, Situps, Jerk

11/19/14

Squat (325) 5x7
Deadlift (315) 6x6

3 rounds of:
Row 250m
GHD Situps x 10
Jerk x 2

Snatch & Shoulders

11/18/14

Snatch (hang & floor) (60%) 2, (70%) 2, (80%) 2, (90%) 2

Cable Side Raise 4 x 12
Cable Front Raise 4 x 12
DB Side Raise 4 x 12
TechnoGym Shoulder Press 4 x 12
Rear Machine Fly 4 x 12

Squat, Bench, Situps, Burpees

11/17/14

Squat (70% +20lbs) 4x9
Bench (70% +15lbs) 6x6

Situps x 40-30-20-10
Burpees x 10-20-30-40