01/30/15 - Muscle up, Bear Complex, Box Jump

01/30/15

8 rounds of:
Ring Muscle up x 1
Bear Complex (185) 2
Weighted 30" Box Jump (40) 4

Clean, Squat, Chest & Biceps

01/29/15

Clean (warm up to 185) 10 x 2
1 1/4 Front Squats (185) 3, (205) 2 x 3, (215) 2 x 3
Bench (lower half ROM) (185) 10, (225) 2 x 10
Hammer Curls 3 x 10
Cable Flys 3 x 10
Cable Hammer Curls 3 x 10

W1 Snatch, Double Unders, Core & W2 Back, Calves

01/29/15

Workout 1

10 rounds of:
Snatch Complex (135):
Snatch Deadlift x 1
Snatch Pull x 1
Hang Snatch x 1
Overhead Squat x 1

Double Unders x 20
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3 rounds of:
GHD Situps x 10
Back Extensions x 10
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Workout 2 Back & Calves

Deadlift (340) 5 x 5
Cable Rows 3 x 10
Straight Arm Pulldowns 3 x 10
Pulldowns 6 x 10

Seated Calf Raise 6 x 15

DUs, Clean, Pull, Shoulders, Core

01/28/15

Double Unders x 20

10 rounds of:
Power Clean (75-80%) x 2
Double Unders x 10
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Clean Pulls (85%) 5 x 3, Shrugs x 5-10 reps on the third Clean Pull
Shoulder Complex: DB Side Raise/Front Raise/Arnold Press 3 x 3/3/6
Double Unders x 20

4 rounds of:
Situps x 14
Pullup x 7
TRX Row x 7
Plank 60 seconds
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Predator Cycle Day 1

01/26/15

Snatch (75-80%) 10 x 2
Squat x 10-8-8-6-6
Incline DB Press x 10-10-8-8-6-10
Cable Fly 3 x 10
Barbell Curls x 25
Incline DB Curls x 25
Cable Curls x 25


5 rounds of:
Toes to Bar x 10
Situps x 10
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Back Extensions (40) x 50


http://www.catalystathletics.com/article/1879/Im-Gonna-Have-Me-Some-Fun-The-Predator-Cycle/

01/24/15 - Cleans

01/24/15

PVC Dislocates x 20
Sampson Stretch x 6
Row 500m
Situps x 25
Bergener Warmup

High Hang Clean 3 x 3 (95) (115)
Clean (115) 3, (145) 3
Hang Clean (115) 3, (145) 3
High Hang Clean (115) 3, (145) 3
Clean (145) 10 x 1

01/23/15 - Legs

01/23/15

Lunges 3 x 20
Squats (135) 10, (225) 10, (275) 8, (315) 6, 6
Leg Press (820) 3 x 15
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Straight Leg Deadlift 3 x 12
Single Leg Curls 3 x 12
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Extensions 4 x 12