W1 toss, jump, slam, row, sprint, etc. & W2 arms

03/30/16

workout 16.13.4

dynamic warmup

lateral toss x 50

box jump x 50

Slamball x 50

row 50 calories  

high knee/butt kick

sprint/back peddle

lunge/lateral lunge

burpee + broad jump

power skip/A skip

inchworm pushup/straight leg bear crawl

sprint/back peddle

monster walk (forward/back)

banded lateral bear crawl

sprint/back peddle
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workout 2 arms

machine curl
machine pressdown

cable curl
rope pressdown

single arm db preacher curl
single arm db overhead extension

c&j, pullup, press, row, slrdl, ghd

03/29/16

dynamic warmup

clean & jerk (135, 155, 185) 1, (205) 2 x 5, (185) 3 x 5
pullups 3 x 5, kipping pullups 5 x 5

3 rounds
single arm press (60) x 8/8
pendlay row (185) x 8
slrdl (35) x 8/8
---

3 rounds
ghd situp
ghd hip extension

snatch, sled, waves, plank, swing

03/29/16 - workout 16.13.2 nickdalprawod

Dynamic warmup

snatch (95, 115, 135, 165) 1's & 2's

3 rounds

partner sled push x 2

double waves (20 seconds)/alternating planks (20 seconds)

---

kb swing (45)  50

squat, bridge, situp, pullup, burpee, plank

03/28/16

Dynamic warmup (pvc, good morning, inchworm pu, lunge, squat)

front squat (135, 185, 225) 4 (265) 4 x 4

bb glute bridge 4 x 8 (185)

situps 4 x 15

5 rounds

pullups x 5

burpees x 15

weighted plank 30 seconds

03/26/16 - "3 bars of death"

03/26/16

dynamic warmup

10-9-8-7-6-5-4-3-2-1 reps
deadlift (305)
bench (215)
clean (165)
---

hammer curls
dips

03/25/16 - C&J, PP, dip, pull, toss, handstands

03/25/16

clean & jerk (95, 135, 165, 185, 205, 225)
push press (205) 4x4

4 rounds
ring dips x 8
kipping pullups x 8
keg toss (20) x 8
---

handstands

snatch, crawl, slam, sprint, stone

03/24/16

dynamic warmup

snatch (65, 95, 115, 135, 155, 175, 185, 205)

5 rounds
bear crawl 50 yards
slamball x 20
sprint 25 yards  x 2
atlas stone (40) 5, (50) 5, (60) 5, (80) 5
(7:00)