Training 03/02/15 – 03/29/2015

20150302
Log Clean & Push Press 235,240,245 3×3 (PR)
Circus DB
RT 122×6, 122×7
LT 92 8,8
Curls 115 4×12
KB Snatch 55 13,13,12,12
Pallof Press 3×15
Manual Lat Raise 3×10

20150303
DL 515,565 615×2 (PR)
FRSQ 255 10×2 EMOM
GHR 4×12
GHD Situps 4×15

20150304
Hang Snatch 155 5×2
Paused BP 305 8×2
Chins 5×5
Ring Dips 5,5,4,3
Plank 1:00
Side Plank :45×2

20150305
Power Clean & Press 185 10×1 EMOM (5 reps last set)
HBBS 500×3, 455×5
BB Complex HC/PR/FRSQ/RDL/BR (5 reps ea, 4 rounds)
Band Pushdowns/Band Curls 4×25

20150307
Farmer’s 220 6×105′
Keg Carry 300,300,260,260 4×60′
DOH Axle 275×5
Back Ext +35 4×12

20150309
Log Clean & Viper Press 210 10×1 EMOM (+2 Push Press last set)
Circus DB
RT 132 8×1 EMOM, 132×5 (PR)
LT 92 2×8
Curls 115 4×12
Atlas Stone “Grace” 93 3:55
Pallof Press 3×15
Manual Lat Raise 3×10

20150310
DL 370 10×2 EMOM
FRSQ 415×3, 365×5
GHR 4×12
GHD Situps 4×15
Row 1500m

20150311
Hang Snatch 175×2, 175,185,195 3×1, 205×2 (PR), 175×2 (+OHSQ)
Power Clean & Push Press 205,225,235
Power Clean 245, 250
Power Clean/Push Press/Paused FRSQ 3/3/2 205
Band Curls/Band Pushdowns 4×25
Plank 1:00
Side Plank :45×2

20150312
Paused CGBP 275 8×2 EMOM
HBBS 355 10×2 EMOM
Dips 20,15
5 min Bike

20150313
CoC
Lt #2 3×5
Rt #2 2×5, #2.5 2×2
1000m Row 4:14

20150314
Yoke 740,780 2×60′
Stone 52″ 290 2×3
Silver Bullet Hold 5 #3 :06,:05, #2.5 :22
Rolling Thunder DL
Lt 154,164,174 3×1 154×3
Back Ext +35 4×12

20150315
1000m Row 4:20

20150316
Axle Clean & Push Press 225,235,245,255 4×3 (PR)
KB Press 55 4×10
KB Curl 35 4×12
Pallof Press 3×15
Manual Lat Raise 3×10
1500m Row 6:10

20150317
DL 540,600,650 3×1 (PR)
FRSQ 265 10×2 EMOM
GHR 4×12
GHD Situps 4×15

20150318
Hang Snatch 135×2, 155 8×1 EMOM
Paused BP 315 8X1 EMOM
Chins 5×5
Ring Pushups 4×12
Plank 1:00
Side Plank :45×2

20150319
Power Clean & Push Press 190 10×1 EMOM (3 on last set)
HBBS 505×3, 455×5
Cable Curls/Pushdowns 3×20

20150320
CoC
Lt #1 4×10
Rt #2.5 2×3
1500m Row 6:21

20150321
Farmer’s 270×210′ (PR)
Tire 500 2×8
DOH Axle 285×6
Hub Rt 42
Lt 42,47,52 3×1 42×5
Back Ext +35 4×12

20150323
Log Clean & Push Press 190 2×2, 220,240,260 3×1 280,280 (miss press on both)
Log Clean & Press 190 3×5 (PR)
Curls 115 4×12
Prowler 205 10×105′
Pallof Press 3×15
Manual Lat Raise 3×10

20150324
DL 355 10×2 EMOM
FRSQ 420×3, 370×5
RDL 315,325,335 3×5

20150325
Hang Snatch 135,155,165,175,175,175,135,135 8×2
Reactive SlingShot Paused BP 315 8×2
Pullups +30 3×5
Ring Dips 4×5
Plank 1:00
Side Plank :45×2

20150326
Power Clean & Push Press 210 10×1 EMOM
HBBS 365 10×2 EMOM
Band Curls/Band Pushdowns 4×25
1500m Row 6:06

20150327
Yoke 520 4×105′
Sandbag Carry 280 4×60′
Silver Bullet Hold #2.5 :22.5, #2 :18
CoC
Rt #2.5×5
Lt #1×20
Rolling Thunder DL
Lt 154,164,174,180 4×1 155×5
Back Ext +35 4×12

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