140131 Shoulder Press

Warm up:
5 min DROMS
Burgener warm-up

Strength
Shoulder Press
140# x 3 x 3

Push Press
140# x 10-8-8

Snatch
85# x 5 x 3

140130 Back Squat

Warm up:
5 min DROMS

Strength:
High Bar Back Squat
230# x 3 x 3

Hi rep
Front Squat 140# x 9-7-5

Weighted chin ups
17# x 5-5-5-5-5

140128 Bench Press

Warm up:
2 min Jump rope
5 min DROMs
2 rounds of:
10 overhead squats
10 push ups
5 pull ups

Strength:
Bench Press 185# x 3-2

Speed reps
135# x 3 x 8

Pendlay Rows
150# x 5 x 5

140126 Deadlifts

Warm up:
5 min jump rope
5 min DROMS

2 rounds of
15 GHD Sit ups
10 65# Kang squats

Strength
Deadlifts
300# x 3-2

Metcon
4 rounds of
10 GTO @ 95#
15 Burpees

140125 Shoulder Press

Warm up:
2 min jump rope
5 min DROMS

Strength
Shoulder Press
140# x 3 x 2

Split jerk
140# x 7 x 3

Power clean
140# x 7 x 3

140122 Back Squat

Warm up:
2 min AirDyne
10 OHS
10 Push ups
5 pull-ups
15 GHD sit-ups

Strength:
High Bar Back Squat
230# x 3 x 2
235# x 2

Hi rep
Front Squat 135# x 15-12-9

Weighted chin ups
17# x 5-5-5-4-4

140121 Bench Press

Warm up:
2 min Jump rope
5 min DROMs
2 rounds of:
10 overhead squats
10 push ups
15 GHD sit ups
5 pull ups

Strength:
Bench Press 190# x 3-3-2

Hi rep
140# x 10-8-8

Pendlay Rows
145# x 5 x 5

140119 Deadlift

Warm up:
5 min DROMs
5 min Airdyne
10 Kang Squats w/ bar

Strength:
Deadlift 280 x 3

Metcon:
Not for time
15-12-9
Overhead Squats 95#
Pull-ups

140117 Shoulder Press

Warm up:
2 min jump rope
5 min DROMs
2 rounds of:
10 ohs
15 push ups
15 ghd sit ups

Strength:
Shoulder Press
140# x 3

Push Press
140# x 10-6-6

140115 Back Squats

Warm up:
2 min AirDyne
10 OHS
10 Push ups
5 pull-ups
15 GHD sit-ups

Strength:
High Bar Back Squat
225# x 3 x 3

Hi rep
Front Squat 135# x 10 x 3

Weighted chin ups
17# x 5-5-5-4-3

140114 Bench Press

Warm up:
2 min AirDyne
5 min DROMs

Strength:
Bench Press 185# x 3 x 5

Hi rep
140# x 10-10-6

Pendlay Rows
140# x 5 x 5

140112 Deadlifts

Warm up:
5 min DROMs
1 min jump rope
Burgener warm-up

Strength:
Deadlift 250 x 3 x 5

Metcon:
Not for time
3 rounds of:
10 185# Deadlifts
10 ring dips

140111 Shoulder Press

Warm up:
2 min jump rope
5 min DROMs
2 rounds of:
10 ohs
15 push ups
15 ghd sit ups

Strength:
Shoulder Press
135# x 3-3-1-3-3

Push Press
125# x 10 x 3

Clean & jerk
125# x 5-3-3-3-3

140109 Back Squat

Warm-up:
5 min DROMs

Strength:
High Bar Back Squat 220# x 3 x 5

Front rack barbell step-ups
24" box w/ 75@ x 10 x 3

Weighted chin-ups
+#14.5 x 5 x 5

140108 Bench Press

Warm up:
5 min DROMs

Strength:
Bench Press #180 x 3 x 5

Hi-rep
140# x 10-10-6

Pendlay Rows
140# x 5 x 5

140106 Deadlifts

Warm-up:
5 min DROMs

Strength:
Deadlift 240# x 3 x 5

Metcon:
3 rounds of:
10 185# deadlifts
10 Ring dips

140105 Barbell Complex

Warm up:
5 min Airdyne
5 min DROMs

3 rounds of:
5 pull-ups
15 push-ups
12 GHD sit-ups

Strength:
3 rounds of the barbell complex 5reps ea.
deadlift
power cleans
front squats
shoulder press
back squat
behind the neck snatch grip presses