Snatch & Complexes

03/31/15

Snatch + Hang Snatch + High Hang Snatch (95), (115) (135)
Snatch (185), (135)

Clean & Jerk  + Back Squat + Jerk + Hang Snatch
Bear Complex
Press + Push Press
Press + Push Press + Jerk

03/30/15 - Deadlift

03/30/15

Deadlift (135) 4, (225)  4, (315) 4, (365) 2, (405) 2, (435) 1, (315) 3 x 8

Squat

03/28/15

Squat 85%1RM(450) +30lbs
(135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (410) 10x3

03/27/15 - Squat

03/27/15

Squat (135) 3, (225) 3, (275) 3, (315) 3, (365) 3, (390) 7x5

Clean & Jerk, Pullups, Handstand, Rows & Pulldowns

03/26/15

Clean & Jerk (95) (115) (135) (165) (185) (205) (225) (245) (265) (275) x 1

Pullups & Chinups x 5-5-5-5-5
(handstand between sets)

Cable Rows 3 x 12
Wide Grip Pulldowns 3 x 12

Squat & Core

03/25/15

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5 x 7

4 rounds of:
Weighted Back Extension (45) 15
V Situp x 15

W1 CF Open workout 15.4 & W2 Chest, Situps, Pullups & Double Unders

03/24/15

W1 CF Open workout 15.4

AMRAP 8 minutes
Handstand Pushup x 3
Clean (185) x 3
HSPU x 6
Clean x 3
HSPU x 9
Clean x 3
HSPU x 12
Clean x 6
HSPU x 15
Clean x 4
(64)


W2

Incline DB Press (75) 6, (90) 6, (105) 6, (115) 6, (125) 6
Decline Situps 3 x 20
TechnoGym Press 3 x 10
TechnoGym Fly 3 x 10
Cable Fly 3 x 10

5 rounds
Pullups x 20-15-10-10-10
Double unders x 20