Squat & Back

11/30/15

Dynamic Warmup

Squat (135) 5, (225) 5, (275) 5, (315) 5, (365) 5, (405) 5

Cable Rows 4 x 10
Straight Pulldown 4 x 10

Wide Grip Pulldown 4 x 10
Cable Curl 4 x 10

Chinup 3 x 10
TRX Row 3 x 10

Thanksgiving Break

11/25/15

thanksgiving break - No workouts for 5 days!

http://nickdalprawod.blogspot.com/

11/24/15 - Snatch, Box Jump, Handstand Walk, Medball Toss

11/24/15

Dynamic Warmup

Snatch (95, 115, 135, 155, 175, 185, 205) x 1

5 rounds
30" box Jump + 42" box jump
Handstand walk 30'
Medball Shoulder (80) Toss x 6

Legs

11/23/15

Dynamic Warmup

Squat (135) 10, (225) 4, (275) 4, (315) 4, (365) 4, (405) 4

Leg Press 4 x 20
Single Leg Extensions 4 x 12

Weighted Lunge (135) 20
Extensions x 20

MAchine Calf PRess 4 x 20

Clean & Jerk complex, Handstand walk

11/20/15

Warm up to (185)
Clean + High Hang Clean + Split Jerk + Push Jerk (behind neck) } x 8

Handstand Walks 30' + 180 degree turn + 30' } x 3

Legs & Chest

11/18/15

Workout 1 Legs & Chest

Dynamic Warmup

Squat (135) 8, (225) 8, (275) 8, (315) 8, (365) 2, (405) 2

ss 4 x 10 (3:1 tempo)
Machine Chest Press
Machine Fly
---

ss 4 x 10
Cable Fly
Dips
Cable Curls---

ss 4 x 10
Incline DB Press
Hammer Curls
---


Workout 2 Legs

Dynamic Warmup

Extensions 4 x 15
Curls 4 x 15

Squat (135) 20, (185) 20, (225) 20
Machine Calf Press 3 x 15
Standing Calf Raise 3 x 15
Seated Calf Raise 3 x 15

Back

11/17/15

Dynamic Warmup

Deadlift (135) 8, (225) 8, (275) 8, (315) 4, (365) 4

Cable Rows 5 x 15
Straight Pulldowns 5 x 12

Wide Grip Pulldown (behind neck) 4 x 10
Cable Curl 4 x 10