07.31.2014

A1. Bench Press 5x3 195lbs @22x1 rest :90

A2. Pendlay Rows 5  @180lbs

Easy for both

B1. Incline Dumbbell Press 3x10 60lb

B2. Tricep Extensions 15 (45lb Plate)

C1. Shoulder Stability Lift (Come see me) 3x10

C2. Scapula Stability Exercise 30 Sec hold (Red Band)

D1. Banded Pull Aparts 3x10

D2. Banded Side Steps 10 ea leg

E.  Farmers Carry (2) 70lb KB as far as you can in 3:00 then turn around and walk back (Do this outside)

07.30.2014

A1. OHS 5x3 @32x1 185

A2. Seated box jumps 3

B.  1 max set of strict HSPU. Rest 1 minute. 1 max set kipping HSPU.

14 strict 

C.Air dyne 

    :30 @92%

    :30 off

    X20 265 calories

D1. Single leg Glute bridges 3x10 each leg

D2. Land mines 10 each side 25lb plate

07.29.2014

Day 2

A1. 3x5 Weighted Strict Pull-ups #2.5-5lb

A2. 5 weighted ring dips 

B. Power Snatch 70%x4  80%x3 90%(2x2)  95x1

C. Snatch Pull    100%(2x3)  105%(2x3)

D. Row 1200m + 3 Attempts at a Freestanding HSPU 

    x 4

07.28.14

Day 1

A. Front squat 70(4x3) @22x1

B1. 3 x 5 Press @150

B2. KB Row 10, 15, 20+ (70lb KB) (Each Side)(beat last week)

C. box jumps with 20lb med ball 3x10

D. :30/:30 Air Dyne (90%/Easy)

     x 20 ended with 260 calories

E. Weighted Planks :15 x 5 (Increase weight each set, go heavy!)

Got up to 187

F. GHR 3x15 Banded much easier this week 

07.21.2014

Day 1

A1. 3 x 5 Press @145

A2. KB Row 10, 15, 20+ (70lb KB) (Each Side)

B. Box Step Ups 3 x 10 (70lb KB) (Each Leg) these were much more difficult than I imagined

C. :30/:30 Air Dyne (85%/Easy)

     x 30

Ended with total accumulated calories at 325

D1. Weighted Planks :20 x 4  (Increase weight each set, go heavy!)

D2. GHR 3x15 Banded 

Planks - 110, 120, 135, 145

Ghr- first set unbroken second and third sets got to 9 before having to loose the band 

7.7.14

Day 1

A. Back squat 4x9 @ 266

B1. 3x5 Press @140
B2. Dumbbell row 10,15,20+ 65lb each side

C. Tabata C2B Pull Ups (Kip or Butterfly) x 6

D. :30/:30 Air Dyne (85%/Easy)

     x 15 

D1. Parallette L-Sit :35 x 3 
D2. GHR 3x12 (banded)

07042014

Day 4

Snatch Drills - 5x each  (Should take no more than 10 Minutes)

- Snatch pull to straight leg
- Snatch pull above knee
- Snatch pull below knee
- Hang power snatch above knee
- Power snatch below knee 
- Power snatch + OHS
- Snatch + OHS

A. Back Squat 5x7 @292lbs

B1. Bench Press 5x3 185lbs @22x1 rest :90

B2. Max Strict Muscle-Ups 3,2,0,2,2

C. 5 Strict HSPU rest :20 + Max Kipping HSPU rest 2:00 x 2

8/9, 9/9

D1. Banded Pull Aparts 3x10

D2. Banded Side Steps 10 ea leg