01/30/16 - clean, handstands

01/30/16

dynamic warmup

clean, power, hang, high hang, pauses (135-245#)
handstands and walks between sets

legs, back, arms

01/29/16

workout 1

dynamic warmup
squat (430) 5 x 1
leg press 3 sets
deadlift (385) 4 x 2


workout 2

dynamic warmup

cable rows 4 x 10
straight pulldown 4 x 10

rear pulldown 3 x 10
cable curl 3 x 10

machine row 4 x 10
db preacher curl 4 x 10/10
single arm overhead db extension 4 x 10/10
single arm pulldown curl 3 x 10/10
rope extension 3 x 10

pull & push

01/29/16

dynamc warmup

handstand walks between sets
power clean (205) + hang clean 4 x 2

4 rounds
muscle ups x 5
42" box jump x 2
---

ring dips 3 x 12

3 rounds
ring dips x 8
pushup x 8
handstand pushups x 8
---

pull & push

01/26/16

dynamic warmup

snatch high pull (165) + high hang snatch} 4 x 2

5 rounds
pendlay row (225) x 5
handstand walk
---

weighted chinups (60) 5 x 5
bench press (185) 5 x 15
cable fly 3 x 15

legs

01/25/16

workout 1

dynamic warmup

squat (405) 5x5

3 rounds
30" box jump (40# weighted vest) x 5
Lunge (205) x 15
---

barbell glute bridge (205) 3 x 8


workout 2

calf press, leg press 5 sets

6 supersets
standing calf raise
seated calf raise

clean & jerk

01/24/16

dynamic warmup

clean & Jerk

01/23/16 - shoulders, arms, abs, legs

01/23/16

dynamic warmup

handstand pushups
db side raise
shoulder press
rear cable fly
single arm db preacher curl
incline db curl
single arm db overhead extension
cable curl
rope pressdown
hammer curl
db kickback
abmat situps
ghd situps
standing calf raise
seated calf raise
calf press (leg press)
single leg press
extensions
lunges