Friday 2/27/15

Back Squat
75% 1x3 (357)
80% 2x2 (379)
85% 3x1 (401)

Clean
70% 2x2 (231)
75% 1x1 (247)
80% 3x1 (264)

Clean Pull
100% 2x3 (330)
110% 3x2 (363)

Thursday 2/26/15

Face Pulls
4x20 (25lbs)

Bar Dips
1x2 (90)
4x2 (135)

Neutral Grip Lat-Pull
1x8 (90)
4x8 (135)

Superset
4x8 Handstand Push-up
4x8 Dumbbell Curl (40lbs)
(rest 1:00)

Tuesday 2/24/15

Back Squat
70% 2x2 (330)
75% 1x1 (357)
80% 5x1 (379)

Clean
75% 1.2.1 (247)
80% 2.1.2 (264)
85% 1.2.1 (280)

Snatch Pull
100% 2x3 (264)
110% 3x2 (291)

Hip Ext
15,12,10

Sunday 2/22/15

Seated Row
20,15,12 (135lbs)

For time: (2:51)
1-3-1-5-1-3-1 (15 reps)
Bar Muscle-ups (unbroken)

Every 1:00 for 10:00
Odd min: 2 Power Cleans 225lbs
Even min: 5 Handstand Push-ups

For time: (7:25)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Bar Dips

Friday 2/20/15

Back Squat
70% 2.1.2 (330)
75% 1.2.1 (357)
80% 2.1.2 (380)

Clean
70% 2x2 (231)
75% 1x1 (247)
80% 5x1 (264)

Clean Deadlift
100% 1x3 (330)
110% 1x3 (365)
120% 2x2 (396)

Thursday 2/19/15

Face Pulls
5x20 (20lbs)

Super Set
Axle Bar Curl 5x8 (70lbs)
Weighted Bar Dips 3x45,70,90,115,135
(rest 1:00)

For time:(9:02)
10-8-6-4-2
Handstand Push-up
Bar Dip
Push-up

Plate Sit-ups
30 x (25lbs)

Tuesday 2/17/15

Back Squat
70% 1.2.1 (330)
75% 2.1.2 (357)
80% 1.2.1 (379)

Clean
75% 1x3 (247)
80% 2x2 (264)
85% 3x1 (280)

Snatch Deadlift (no ext/no touch)
100% 1x3 (264)
110% 1x3 (290)
120% 3x2 (319)

Hip extension
15,12,10

Monday 2/16/15

Pull-up Pyramid  (96 reps)
3,5,8,5,3 x (pull-up, chin-up, commando-r, commando-l)

Every 1:00 for 10:00
1 Bar Muscle-up + 3 Handstand Push-ups

Weighted Bar Dips
5 x 25,50,75,100,75,50,25

Seated Row
15,12,10 (140lbs)

Superset
3x20 Face Pulls (20lbs)
3x15 Triceps Ext. (20lbs)

50 Sit-ups

Saturday 2/14/15

Back Squat
70% 1x3 (330)
75% 2x2 (357)
80% 3x1 (380)

Clean
70% 2.1.2 (231)
75% 1.2.1 (247)
80% 2.1.2 (264)

Clean Pull
100% 4x4 (330)

Friday 2/13/15

Weighted Pull-up
5x10/20/30/40/50 3x60

Weighted Chin-up
3x10/20/30/40/50 2x60

Every 1:00 for 10:00
Odd min: 3 Bar Muscle-ups
Even min: 3 Handstand Push-ups

For time: (3:11)
21-15-9
Bar Dip
EZ Bar Curl (65)

Wednesday 2/11/15

Back Squat
2x3 (264)
2x1 (308)
1x1 (330)
1x1 (352)
1x1 (374)
1x1 (385)
1x1 (396)
1x1 (407)

Clean
1.2.1 (225)
2.1.2 (245)
1.2.1 (265)

Snatch Pull
4x4 (265)

Tuesday 2/10/15

Superset
Weighted Bar Dips 8 x 25/35/45/55/65/75
Seated Row 10 x 140/140/140/140/140/140
(rest 1:00 between sets)

Every 1:00 for 10:00
Odd min: 2 Bar Muscle-ups
Even min: 2 Handstand Push-ups

Plate Sit-ups
3 x 10 (35)

Thursday 2/5/15

Back Squat
1x3 (275)
2x2 (315)
3x1 (365)

Clean
1x2 (225)
5x2 (245)

Clean Pull
2x3 (315)
3x2 (365)

Plate Sit-up
1x30 (25lbs)

Wednesday 2/4/15

Lat Pull-down
1x10 (90)
1x10 (115)
3x10 (140)

Seated Row
1x10 (90)
3x10 (140)

Face Pull
4x20 (15)

Cable Curl
4x10 (25)

Pull-ups
7,6,5,4,3,2,1

Monday 2/2/15

Back Squat (pause)
1x5 (264)
5x2 (308)
1x2 (330)
1x1 (352)
1x1 (374)
2x1 (396)
1x1 (374)
1x1 (352)
1x2 (330)
1x10 (264 no pause)

Snatch Deadlift (no ext/no touch)
2x3 (264)
2x3 (286)
2x3 (308)