Snatch
75x2x2, 95x2x2, 105x2x1, 115x1, 125x1, 130x1, 120x5x1
KB Front Squat
30’s x5x15
RFESS
BWx4x15 each leg
DB Lateral Raise
30’s x4x10
Lying Leg Raise
x50
Wide Grip 2ct. Pause Bench Press
135x10, 165x5, 185x3, 205x1, 215x1, 225x1, 230x1, 235x1, 240x1
Did some Hang Board work with a buddy, then…
Swiss Bar Pullover + Skullcrusher + Press
75x7+7+7, 85x4x7+7+7
Overhead Cable Extension
35x6x20
Band Pulldown
x100
DB Front Raise + DB Curl
25’s x4x10+10
Back Extensions
BW x100
Power Clean + Push Jerk
did a bunch and worked up to one with 195
Power Clean
175x3x1
Band Face Pull
x150
DB Rear Delt Fly
35’s x4x10
Bent-ish Barbell Row
135x4x15
Did a bunch of Farmers Handles Carries with 120lbs on each one.
Some Hang Board work
5 Minute Airdyne
Front Squat
135x5, 185x3, 215x5x5
Swiss Bar Bench Press
115x5, 145x5, 195x3, 212x6x3
Close Grip Bench Press
175x4x11
Deficit Sumo Deadlift
135x5, 225x5, 270x10x2
Comp. Squat
135x5, 185x4, 225x3, 275x2, 315x1, 345x1, 375x1, 295x3, 295x6
Conventional Deadlift
135x3, 205x3, 240x3x3
Comp. Bench
135x5, 165x5, 195x3, 225x1, 240x1, 265x1(#2 Board), 175x3x3
Pull-ups
40
DB Lateral Raise
20’s x4x12
Snatch
took forever, but worked up to some singles with 140
Comp. Bench
135x6, 165x4, 195x2, 225x1, 240x1, 278x3x1(RB)
Ab-Wheel
x40
DB Curls
30’s x60 each arm
Band Pull-aparts
x100
Comp. Squat
95x3, 135x3, 185x3, 215x3x3, 255x1, 295x1, 335x1
Clean & Jerk
got up to 195, then did some hang C&J with 145
Bench Press
95x10, 135x3x3, 95x10
Push-ups
x50
Band Face Pulls
x100
Front Squat
115x3, 185x2, 235x1, 265x1, 290x1 (PR)
Close Grip Bench
135x5, 185x3, 225x1, 245x1, 260x1 (PR)
Conventional Deadlift
135x3, 225x2, 315x1, 380x1, 435x1, 485x1 (PR)
Cannon Ball Pull-ups
x50
Air Squats
x100
DB Overhead Press
50’s x4x15
DB Lateral Raise
20’s x5x12
DB Rear Delt Fly
25’s x4x15
Barbell Shrug
135x15, 225x10, 315x4x15
Bench Press
135x5, 165x5, 195x3
Slingshot Bench
215x3, 235x3, 250x3, 275x2, 300x1, 315x1
Lunges
x100
Band Face Pulls
x100
DB Row
75x5x10 each arm
Ab-Wheel
x50
Med Ball Russian Twist
30 x100
Laying Leg Raise
x50
Neutral Grip Chin-ups
x50
DB Bench Press
50’s x4x18
DB Fly
30’s x5x12
Dips
x60
Push-ups
x100
Front Plate Raise
45x4x15
Air Squats
x100
Superset x5
100 Jump Rope
10 Ring Rows
Band Rear Delt Fly
4x20 each arm
Incline Bench
95x10, 135x10, 165x10, 185x5, 195x3, 205x1, 210x1, 215x1
Step-ups
x100
Band Pull-aparts
x100
Side Bends
50 x100 each side
Hanging Knee Raise
x50
Air Squats
x100
Back Extensions
x100
Underhand Cable Row
50x4x25
KB Swing
28kg x100
Cable Lat Pulldown
70x200
Barbell Curl
x100
Airydyne
5 Minutes
Front Squat
5x3, 185x3, 217x3x3, 188x6x4
Wide Grip Feet Up Bench Press
115x6, 150x3, 165x1, 175x1, 190x4x6, 205x3x3 (#1 Board)
Single Arm DB Floor Press
50 x4x15 each arm
Ring Rows
23, 21, 20, 20
Band Tricep Pulldown
x200
Hanging Knee Raise
x60
DB Side Bend
50’s x4x25 each side
16 Minute EMOM - alternating movements/minutes
12 BTN Press 75lbs
30 Double Unders
Split Jerk
up to one with 205, then 175x3x1
Sumo Deadlift
135x3, 225x3, 315x3, 388x3x3, 315x12
KB Swing
28kg x4x20
Superset x4
10 DB Bench Press 40’s
20 Band Face Pull
Close Grip Pause Bench
115x3, 135x3, 165x3x3, 135x18
DB Lateral Raise
20’s x12, 25’s x12, 30’s x12, 20’s x18, 15’s x22
Band Rear Delt Fly
4x20
DB Curls
30’s x50 each arm
Airdyne
5 Minutes
Paused SSB Squat
135x3, 165x3, 195x3x3, 135x15
Conventional Deficit Deadlift
135x3, 225x3, 315x3x3, 135x20
KB Suitcase Carry
28kg x a bunch of times
Power Snatch
85x4x10
Seated DB Shoulder Press
40’s x15, 50’s x4x12
Weighted Back Extension
30lb KB x4x20
Airdyne
5 Minutes
High Bar Squat
135x3, 185x3, 225x3, 255x3, 288x2x3, 288x5
Bench Press
135x3, 165x3, 195x3, 219x3x3
Slingshot Bench
245x1, 265x1, 285x3, 265x5
Single Arm DB Skullcrusher
30x4x12 each arm
KB Side Bend
28kg x4x25 each side
DB Row
75x3x10 each arm
Weighted Sit-up
25x4x25
Conventional Deadlift
135x3, 225x3, 315x1, 385x1, 417x3x3, 340x5x4
Back Extensions
4x30
Ring Rows
5x15
Cable Row - Rope Attachment
50x15, 60x15, 70x3x15
1 Minute Stations - 30sec. rest between
3 Rounds - Max Reps (151 reps total)
Incline Axle Bar Press - 120lbs
Chin-ups - BW
Farmers Handle Holds - 115lbs each hand
Ab-Wheel Roll-outs
Airdyne
5 Minutes
Front Squat
135x3, 185x3, 205x3, 222x3x3, 188x10, 8, 6
Snatch
65x3, 95x3, 105x6x3
Bench Press
135x5, 155x3, 165x1, 180x1, 190x5x5, 205x2x3 (#2 Board), 205x6 (#2 Board), 255x1 (RB), 275x2x1 (RB)
Single Arm DB Floor Press
50x4x16 each arm
DB Fly
20’s x5x12
Band Tricep Pulldown
x225
Hanging Knee Raise
x70