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

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