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