Wednesday 3/11/15

Front Squat
65% 1x3 (253)
70% 2x2 (275)
75% 3x1 (297)

Power Clean + Push Press
70% 2+2, 2+2 (198)
75% 2+2 (215)
80% 1+1, 1+1, 1+1 (231)

Snatch Pull
100% 2x3 (264)
110% 3x2 (292)

Good Mornings
3x7 (154)

Sit-ups
50

Tuesday 3/10/15

4 rounds:
6 Neutral Grip Bench Press (215lbs)
(rest 1:00)
6 Neutral Grip Lat Pull-down (160lbs)
(rest 1:00)

Lateral Raise
4x15 (15lbs)

Sunday 3/8/15

Back Squat
70% 2x3 (330)
82% 3x2 (390)

Clean
70% 1x3 (230)
75% 2x2 (250)
80% 3x1 (265)

Clean Pull
100% 4x3 (335)

Glute-Ham Raises
3x3

Saturday 3/7/15

Face Pulls
20 x 10,15,20,25lbs

Every 1:00 for 10:00
Odd min: 4 Bar Muscle-ups
Even min: 1 Strict HSPU + 3 HSPU

Superset:
Bar Dips 3x20
DB Curls 3x8 (40lbs)

2 rounds for time: (4:55)
15 Plate Sit-ups (25lbs)
15 Toes to Bar

Wednesday 3/4/15

Back Squat
70% 1x3 (330)
75% 2x2 (357)
80% 3x1 (379)

Power Clean + Push Press
2+2, 2+2 (176)
2+2 (198)
1+1, 1+1, 1+1 (220)

Snatch High Pull
2x3 (176)
3x2 (198)

Back Ext.
3x15 (10)

Monday 3/2/15

Clean & Jerk
2x1 (185)
2x1 (225)
2x1 (275)

 

Sunday 3/1/15

Superset
Neutral Grip Bench Press 4x8 (175lbs)
EZ Bar Curls 4x8 (85lbs)
(rest 1:30 between rounds)

Every 1:00 for 10:00
Odd min: 3 Bar Muscle-ups
Even min: 7 Handstand Push-ups

Face Pulls
3x20 (20lbs)

For time: (1:50)
20 weighted Sit-ups (25lbs)
20 Toes to Bar