151209 Front Squat

Warm up:
5 min DROMs
20 lunges

A: Front Squat
Establish daily 3RM (#195 x 2)

B: 30 clean & jerks @ #105

150207 Deadlift

Warm up:
5 min DROMs

A: Deadlift
Establish daily 1RM (#285)
Perform 1 pull-up w/ slow negative in between sets

B: High reps
Deadlift #185 x 21-15-9

151203 Back Squat

Warm up:
5min DROMs
Lunges 3 x 10 ea side

A: Back Squat
Establish daily 3RM (#225)
Perform 1 chin-up w/ slow negative between sets

B: Hi reps 21-15-9
Back squat @ #135
Push ups

151201 Bench Press

Warm up:
5min DROMs

A: Bench Press
Establish daily 3RM (#190)
Hi reps
#100 x 21-15-9

B: 3 rounds of:
10 GH raises
10 #5 plate lateral raises

151130 Deadlift

Warm up:
5 min DROMs

A: Stiff legged deadlift
#185 x 5 x 3

B: 5 rounds of:
12 #75 muscle snatch
100m run

151123 Front Squats

Warm up:

5 min DROMs

Lunges 3 x 10

A: Front Squat

Work up to daily 3RM (#180)

B: Bulgarian Split Squats

3 x 10 ea. side

C: GHD sit-ups

3 x 15

151122 Good mornings

warm up:
5min DROMs

A: Good mornings
#110 x 5 x 5

B: Burgener warm up x 5