Push press
-115x5
-135x3
-150x3
-150x3
-150x5
-120x8
Hang cleans
Hit pr of 175
Overhead plate carries
-60lbs x1minx3
4 sets triceps
Front squat
-135x5
-165x4
-185x3
-220x3
-220x3
-220x3
Back squat
-175x12
Seated cable row 5 sets
4 sets biceps
Incline bench
-135x6
-165x5
-185x3
-205x3
-205x3
-205x3
-170x8
-115x10(paused)
Sghp
-135x5x4
-135x3x3
Farmer walks
75lb DBS across basement and back. X3
3setsabs
Testing 1rm this week
Power clean to push press -175
Hang clean -185
Front squat 1rm -265
Pull-ups 3x10
Incline bench 1rm -230
15 sit ups
75lb front carry
X5
75lb bb row 1x15
Sghp 1rm -215
Good morning bar 3x6
Opposite training this week and next
Incline bench
-135x8
-165x8
-115x12
Close grip bench
-115x10x3
Decline bench
-135x6
-175x6
-185x7
Db flyes
-20lb DBS x15 x2
Db skull crusher
-20lb DBS x12x3
Rope push down
-40 x15
-30x20
Legs
Split squat
-bw x10
-15sx10
-25sx10
Leg curls
-3x12
Squat
-135x6
-165x6
-190x6
-205x10
Rdl
-115x6
-135x6
-155x6
Calf raises
-115x15
Leg extension
-1x15
-1x20
Back/biceps
Pull down
-3x15
Seated cable row
-x15,x12,x12
Bb row
-2x8
Snatch grip rack pull
-x6,x6,x10
Preacher curl
-3x10
Hammer curl
-3x8
Cable curl
-3x6
Shoulders
Db press
-25lb dbs x15x3
Incline lateral raise
-10lb DBS 3x15
Front raise
-10lb dbs 2x9
Military press
-95x6
-115x6
-125x5
Bent over rear delt flyes
-25lb dbs3x10
Shrugs
-2x12
Chest/ triceps
Incline bench
-135x12
-155x10
-170x8
Db flyes
-20lbdbs x15 x2
Decline
-135x5
-165x5
-175x5
-185x5
-190x5
3 sets tricep rope push down
Close grip bench
-115x6
-135x6
-150x8
3sets skullcrusher
Legs
Ghr
-bw. 3x10
Rdl
-135. 6x4
Split squat
-bar x10
-65x10
-80x10
Back squat
-135x5
-165x5
-185x5
-205x5
-220x5
Standing Calf raise
-165 3x10
Leg extension
-2x20
Back/biceps
Lat pull down
-3x15-20
Sated cable row
-3x12-15
Snatch grip rack pull
-165x5
-205x5
-235x5
-265x5
-285x5
Straight arm pull down
-3x10
Preacher curl
-3x12
Cross bar curl
3x8
Bb curl
-75x3x6-8
Shoulders
Overhead press
-bar 3x15
Lateral raise
Rear delt fly
Front raise
-3 sets. 8-15 reps
Machine overhead press
-4x6
Shrugs
-2x15
Easing into a strength/crossfit program for a bit.
Decline bench
- top set 220x4
10 box jumps
10 pull-ups
3 rounds
10 dead lifts with 185
Run .25mi
4 rounds
10 sit ups
10 dips
55lb db farmer walk 20yds
5 rounds
Squat
-135x5
-165x3
-205x3
-225x1
-245x1
Bb row
-75x10 x3
7 pushups
7 thrusters 75lb
7 deadlifts 215lbs
7 burpees
7 kettle bell swings
4 rounds