Incline bench layer
muscle snatch 3x5 w/bar
slight incline press 1rm 230
density w/185 5min 20 reps
30 bw rows
30 bw dips
SGHP layer
3x4 muscle snatch w/75lbs
SGHP 1rm 185
density w/150 22 reps in 5min
overhead plate carries 50lb x1min x3
25 body weight rows
Decline bench layer
10lb kettle bell swings to warm up
1rm 245
density w/195 5min 23 reps
plate squeeze carry 25lbs x1min x3
50 body wt bench dips
Front squat layer
jump squats w/bar 3x5
fs 1rm 250
density w/200 11 reps in 2:30 (had to stop here my left knee was acting up)
farmer walks
60lb db x1min x2 50lb db x1min
25 bw rows
25 bw bench dips
SGHP layer
3x5 muscle snatch w/75
sghp 1rm 185
density w/150 24 reps 5min
overhead plate carries
55lbs x1min
50lbs x1min x2
bw tricep extension 30 reps
Incline bench layer
hang clean to push press 75lbs 3x4
incline 1rm 220
pump curls in between sets
density w/175 25 reps in 6min
plate carries
35 x1min x2
25 x1min x1
30 bw rows
30 dips
front squat layer
jump squats w/ bar 4x5
fs 1rm 256
density w/200 19 reps in 6min
farmer walks
60lb dbs x1min x3
30bw dips
SGHP layer
muscle snatch 75lbs 3x4
sghp 1rm 175
density 6min w/140 29reps
overhead plate carries
55lb x1min x2
50lb x1min x1
30bw rows
Slight decline bench layer
push press 3x3 75lbs
decline from pins 1rm 235
density w/190 6min 21 reps
plate carries
35lbs x1min x3
30bw dips
SGHP layer
muscle snatch 3x4 75lbs
sghp 1rm190
density 30 reps w/150 afap
5min 52sec
overhead plate carries
55lbs x1min x3
35bw dips
Slight incline bench layer
warm up push press 75lbs 3x3
incline 1rm 225
density w/180 25 reps in 6min
plate squeeze carries
35lbs x1min x3
35bw rows
Front squat layer
jump squat w/bar 3x5
fs 1rm 260
density
90percent 10 singles 7min 54sec
80percent 10 reps 5min 14sec
farmer walks
60lb dbs 1min x3
SGHP Layer
warm up
muscle snatch w/75lbs 3x4
sghp 1rm 180
density
90percent 10 singles 5min 56sec
80percent 10 reps 2min 27sec
70percent 10 reps 1min 24sec
overhead plate carries
55lbs x1min x3
40 bw dips
Deload last week
did some time on the elliptical, did a few barbell complexes and muscle snatches, but pretty much just relaxed
Decline bench layer
warm up - push press 75lbs 3x4
decline 3rm 215
density w/170 29 reps in 6min
db front carry 50lbs 1min x3
40 bw dips
SGHP layer
warm up - power clean 3x3 w/75lbs
sghp 3rm 150
Density w/120 30reps 5min 23sec
overhead plate carries
55lbs x1min x3
25bw rows
front squat layer
warm up jump squats wbar 4x5
fs 3rm 215
denstiy 22 reps w/170 5min
farmer walks
65lb dbs 1min x3
35bw tricep extensions
35bw rows
Incline bench layer
push press 3x5 w/75lbs
incline 3rm 200
density w/160
30 reps in 5min 33sec
db front carry 55lbs 1min x3
30 bw rows
30 bw dips
SGHP layer
hang clean 3x5 w/75lbs
sghp 3rm 155
density w/125 30reps in 4min 52sec
overhead plate carries 60lbs x1min x 3
30bw tricep extensions
couple light pump sets for biceps
Front squat layer
warm up jump squat w/bar 3x6
FS 3rm 220
density w/175 22 reps in 6min
farmer walks
65lb dbs 1min x3
40 bw dips
10 pullups