Saturday:
Snatch 3x5x85 2x5x95
Deads 4x5x275 1x315 1x320 (weeeeeeeeeeee PR’s)
RDL 3x8x185
BB Row, wide grip 3x8x105
Lat Pull Down 3x8x120
Delt Lat Flies 3x8x27.5
Lat Raised 3x8x15
Back ext 3x8 with 45lb plate
Monday Circuit:
5x’s through
10 burpees
10 push-ups
10 squat thrusts
10 jumping jacks
10 mtn climbers
10 skiers
Then, core work.
Jerks 2x5x125 2x5x135 1x5x145,
Bench 3x5x115 2x5x125
DB Press 3x8x35
Tricep Ext 3x8x120
Arnolds 3x8x25
Cable Curls 2x8x100 8x105
DB Incline bench 3x8x32.5
Pull-ups 8-6-5
110 kb swings with 100lbs
40 single arm kb swings, 50lbs // 60 w/ 60lb
OH Lunges 3x8x40lbs
Weighted squat jumps 3x8x95lbs
Feet elevated push-up x50 (4 of which were handstand)
15 sets of stairs, 5 more skipping every other
Core
New cycle:
Hang cleans: 15-10-8-6x115
Squat: 15-10x155 8x175 6x185
Goblet squats 3x15x60lbs
Bulgarian split squats 3x6x95 (each leg)
Push ups 3x15
Cable high pull 3x15x70
Leg press 3x15x495
Chin-ups 8-8-6
Snatch 3x10x75
Deads 15-10x205 8x225 6x245
RDL 15x155 2x15x165
BB Row, wide grip 3x15x85
Lat Pull Down 3x15x90
Rear Delt Lat Flies 3x15x30
Lat Raised 15x10 2x15x12.5
Good mornings 3x15x95
Jerks 15-10-8x115, 6x125
Bench 15-10-8x95 6x105
Push press 3x15x75
Cable Curls 3x15x70
DB Incline Bench 3x15x25
Arnolds 3x15x15
Pull ups 8-8-6
Annnnd let arms fall off.
KB swings 150x 100lbs
Single arms, 110x 50lbs (each side)
OH lunges 2x12x25lb 12x30lbs (total)
Weighted jump squats 3x15x50lbs
Dips 35xBW, 10x 5lbs, 5x 10lbs
Hanging leg raises 50x
7 minutes of OH farmers walks
Hang cleans: 15-10-8-6x115
Squat: 15x155 10x175 8x185 6x195
Goblet squats 3x15x60lbs
Bulgarian split squats 3x6x95 (each leg)
Push ups 3x15
Cable high pull 3x15x70
Leg press 2x15x495 15x585
Chin-ups 10-8-5
Snatch 10x85 2x10x75
Deads 15x205 10x215 8x225 6x255 1x325 1x330 (fuck yes)
RDL 2x15x155 15x165
Cable rows 3x15x70
Lat Pull Down 3x15x90
Rear Delt Lat Flies 3x15x30
Lat Raised 15x10 2x15x12.5
Good mornings 3x15x95
Jerks 15-10x115, 8x125 6x135
Bench 15-10-8x95 6x105
Push press 15x75 2x15x85
Cable Curls 3x15x70
DB Incline Bench 3x15x25
Arnolds 3x15x15
Pull ups 8-6-6
KB swings 150x 100lbs
Single arms, 110x 50lbs (each side)
OH lunges 3x12x30lbs (total)
Weighted jump squats 3x15x55lbs
Dips 30xBW, 10x 5lbs, 10x 10lbs
Benched leg raises 50x holding 95lbs
Battle ropes, planks, 5 sets of stairs, 4x5 push-ups, and 150kb swings (@45lbs) with a 55lb weight vest on.
Puke… then Crawl home
Hang cleans: 15-10x115 8-6x120
Squat: 15x165 10x175 8x195 6x205
Goblet squats 3x15x65lbs
Bulgarian split squats 2x6x95 1x6x105(each leg)
Push ups 3x15
Cable high pull 3x15x40
Leg press 2x15x495 15x585
Chin-ups 10-6-5
Snatch 3x10x85
Deads 15x205 10x225 8x245 6x265
RDL 3x15x165
Cable rows 3x15x70
Lat Pull Down 3x15x90
Rear Delt Lat Flies 3x15x30
Lat Raised 3x15x12.5
Hamstring faceplants 3x10
After my Sunday conditioning work out, I was struggling today (still!)
Jerks 15-10x115, 8x125 6x140
Bench 15-10x95 8x100 6x105
Push press 3x15x75
Cable Curls 3x15x70
DB Incline Bench 3x15x25
Arnolds 2x15x15 15x17.5
Pull ups 8-6-7
Decided not to go to the gym due to the awful roads from snow. Luckily, I have a 50lb KB and two 35lb ones!
500 KB swings w/ 50lbs
125 KB swings w/ 50lbs, each arm (total)
3x8 lunges with 35lb KB over head
35lb KB close grip chest press 10-15-15-15
100 reverse push-ups
50 leg raises
2x10 pullovers w/ 35lb
then core
Hang cleans: 15-10x115 8x120 6x125
Squat: 15x185 10x195 8x205 6x225 4x245
Goblet squats 3x15x65lbs
Bulgarian split squats 3x6x105(each leg)
Push ups 3x15
Cable high pull 2x15x40 15x50
Leg press 3x15x585
Chin-ups 10-8-6 (proceed to nail chin on pull up bar -__-)
Snatch 3x10x85
Deads 15x205 10x225 8x245 6x275 1x330
RDL 3x15x185
Cable rows 15x70 15x75 15x80
Lat Pull Down 2x15x90 15x95
Rear Delt Lat Flies 3x15x30
Lat Raised 3x15x12.5
Good mornings 2x15x95 15x105
Jerks 15-10x120, 8x125 6x140
Bench 15-10x95 8x100 6x105
Push press 3x15x85
Cable Curls 3x15x80
DB Incline Bench 15x25 2x15x27.5
Arnolds 3x15x17.5
Pull ups 8-6-6
KB swings 150x 100lbs
Single arms, 120x 50lbs (each side)
OH lunges 3x12x30lbs (total)
Weighted jump squats 2x15x65lbs 15x75lbs
Dips 20xBW, 20x10lbs, 5x15lbs, 5x20lbs
Hanging leg raises 50x
10 sets of stairs
Push-ups with weighted vest 6-5-5
Hip thrusts with 75lbs 4x10