151120 Shoulder Press

Warm up:
5min DROMs

A: Shoulder Press
Work up to current 5RM weight (#130)
Then do 5 x 3
In between sets perform 1 pull-up w/ slow negative

B: 5 rounds of:
30 KB swings (#55)
Run 100m

151119 High Bar Back Squat

Warm up:
5 min DROMs

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

B: High reps
21-15-9 of:
Back squat #135
GHD sit-ups

151118 Bench Press

Warm up:
5min DROMs
4min AirDyne

A: Bench Press
Establish daily 3RM (#190 x 2)
* Do 1 pull-up with slow negative after each set

B: High Reps
Bench Press #95 x 21-15-9
* Do 1 pull-up with slow negative after each set

C: 5 rounds for time of:

-15 Wall balls

-15 box jump overs

151117 Deadlifts

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#295)

B: Hi reps
Deadlift #185 x 21-15-9
DB Shoulder Press #30 x 15-12-9

151115 Overhead squats

Warm up:
5min DROMs
2 min jump rope

A: Overhead Squat
#100 x 5 x 5

B: 5 rounds of:
10 #65 Muscle snatch
Run 200m

151113 Bench Press

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#180)
- perform 3 pull-ups between all sets (7)

B: High Reps
21-15-9
Bench Press (#95)
Shrugs (#95)

151112 Stiff-Legged Deadlift

Warm up:
5 min DROMs

A: Stiff-Legged Deadlift
#185 x 5 x 3

B: 5 rounds of:
- 30 #55 KB swings
- 100m run