Wednesday 10/30/19

Conditioning
20 cal Row
30 sec Ring Plank
30 sec Single Arm Overhead Hold each arm (26#)
30 min AMRAP

10 rounds


Weightlifting
Snatch
1 set x 1 rep @ 80 kg

Clean & Jerk
1 set x 1 rep @ 100 kg

Tuesday 10/29/19

Accessories
Modified Sumo Deadlift
1 set x 5 reps @ 290#
1 set x 3 reps @ 315#
1 set x 17 reps @ 335#

Friday 10/25/19

Accessories
Back Squat
1 set x 3 reps @ 210#
1 set x 3 reps @ 230#
1 set x 15 reps @ 245#

Banded Pull Throughs
3 sets x 40 reps w/ black band

DDB Bulgarian Split Squats
4 sets x 8 reps each leg @ 35#s

Tuesday 10/22/19

Accessories
Modified Sumo Deadlift
1 set x 3 reps @ 265#
1 set x 3 reps @ 290#
1 set x 15 reps @ 315#

Hip Thrust
4 sets x 12 reps @ 135# w/ 2 sec pause at top

Double Dumbbell Single Leg RDL
3 sets x 12 reps each leg

Friday 10/18/19

Accessories
Back Squat
1 set x 5 reps @ 190#
1 set x 5 reps @ 210#
1 set x 13 reps @ 230#

Hip Thrust
3 sets x 10 reps @ 155# w/ 2 sec pause at top

Bulgarian Split Squat
8 reps each leg @ 40#s
Every 2 min
4 sets

Wednesday 10/16/19

Accessories
Modified Sumo Deadlift
1 set x 5 reps @ 245#
1 set x 5 reps @ 270#
1 set x 15 reps @ 290#

Hip Thrust
3 sets x 12 reps @ 135# w/ 2 sec pause at top

Double Dumbbell Single Leg RDL
3 sets x 10 reps each leg @ 35#s

Single Arm Dumbbell Strict Press
1 set x 5 reps each arm @ 25#
1 set x 5 reps each arm @ 30#
1 set x 10 reps each arm @ 35#

Lateral Dumbbell Raise (2:0:2:0)
3 sets x 10 reps @ 10#
 - Superset -
30 CCBP @ blue band

Tabata Banded Tricep Extension


Weightlifting
Clean & Jerk
Worked up to a single at 100 kg

Friday 10/11/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 1 rep @ 315#
3 sets x 1 rep @ 335#

Thursday 10/10/19

Weightlifting
Power Clean
Heavy Single
265#

Wednesday 10/9/19

Conditioning
25 cal BikeErg
59 DUs
Every 3 min
7 rounds


Weightlifting
Power Snatch
5 sets x 1 rep @ 70 kg


Accessories
Push Press
5 sets x 1 rep @ 70 kg

Tuesday 10/8/19

Accessories
Back Squat
4 sets x 4 reps @ 280#

Modified Sumo Deadlift
1 RM
445#

Monday 10/7/19

Accessories
Push Press
1 RM
215#

Sunday 10/6/19

Accessories
Axle Bar Strict Press
3 sets x 10 reps @ 75#
 - superest -
25 CCBP @ blue band

Ring Row
3 sets x 10 reps

Friday 10/4/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 2 reps @ 315#
3 sets x 1 rep @ 335#

Thursday 10/3/19

Weightlifting
Snatch
3 sets x 1 rep @ 80 kg

Clean & Jerk
2 sets x 1 rep @ 100 kg

Tuesday 10/1/19

Accessories
Back Squat
4 sets x 4 reps @ 280#

Power Clean
6 sets x 2 reps @ 205#


Conditioning
5 G2OH (185#)
5 Bar Over Burpees
4 rounds

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