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)