Training 04/13/15 – 05/10/15

20150413
Log Clean & Push Press 220×2, 240×3, 245×2, 250×2
Log Clean & Press 200 2×2, 220×2
KB Press 55 4×10
1.5K Row 5:47

20150414
DL 520×8, 420×5
3131 Tempo FRSQ 275,295,315 3×3
GHR +10 4×12
GHD Situps 4×15
Hub w/Lt 42,47,54.5
Blob w/Lt 37×6

20150415
Hang Snatch 160 10×1 EMOM
Paused SS BP 335 8×1
Chins 3×8
Ring Pushups 4×15
Plank 1:00
Side Plank :45×2

20150416
Power Clean & Press 195 10×1 EMOM, 215×3
HBBS 515×3, 465×5
Reverse Curls 60 4×15
Lying DB Extension 40 4×10
2K Row 7:57

20150418
Farmer’s 284×170′,x100′
16″ Tire DL 595×1,650×2
DOH Axle DL 304×1
Tire Flip 800×3
Stones to 50″ 335,350,350×2,335×2,315 (one motion)
180 Block Press

20150420
Log Clean & Viper Press 190,220,230,240,250 5×2
Circus DB
Lt 92 2×8
Rt 122 4,5,5
KB Curl 35 4×15
Sled 305 8×80′

20150421
DL 405 10×2 EMOM
FRSQ 420×3,370×5
RDL 325 3×5

20150422
Hang Snatch 135,155,175,175 4×2
Paused CGBP 280 8×2 EMOM
Ring Dips 4×5
Pullups +35 5×3
Plank 1:00
Side Plank :45×2
2K Row 7:35

20150423
Power Clean & Push Press 225 10×1
HBBS 385 10×2 EMOM
Cable Pushdown 4×15
Reverse Curl 60 4×15

20150425
Yoke 550 4×105′
Keg Carry 225 6×60′
Silver Bullet Hold RT w/5 #3x:18,#2.5x:10,#2x:20,#1x:30
Rolling Thunder DL
Lt 154,164,174,164,154×5
Back Ext +45 4×12

20150427
Log Clean & Push Press 220,240,240,240 4×2, 240×4
Z Press 165 3×3
Curls 115 4×12
2K Row 7:51

20150428
DL 552.5×6,455×5
3131 Tempo Front Squat 315 3×3
GHR +10 4×12
GHD Situps 4×15

20150429
Hang Snatch +OHS 135 3×2, 145 2×2
Paused BP 320 8×1 EMOM
Ring Pushups 4×14
Chins 3×8
Ring Pushups 4×15
Wrist Curls 65 4×10
Plank 1:00
Side Plank :45×2

20150430
Log Clean & Press 190,200,210 3×3 220×2
HBBS 440 3×3
Reverse Curls 65 4×12
Band Pushdowns 4×25
Row 30/30 7min

20150502
Farmer’s 220 2×150′ turns @30′
Sandbag Carry 280 2×60′
Reverse Sled Drag 405 2×100′
DOH Axle DL 315×1, 275×9
Hub Lift 42,47,52 44×9
CoC Rt #2.5 2×3
Back Ext +45 4×12

20150504
Log Clean & Viper Press 190×2,220×2,230×2,230×4,230×3
Circus DB
Lt 92 2×8
Rt 112 2×8
ST Curl 44.5 4×12
2K Row 7:42

20150505
DOH DL 455,365×5
Sumo DL 455×3
Zercher SQ 275,300 2×3

20150506
DB Bench 100s 55 reps in 7:50
Reverse Ring Flies 4×10
KB Snatch 55 100 reps in 5:42
Plank 1:00
Side Plank :45×2

20150507
Power Clean 215,235,255,270
3131 Tempo HBBS 375,405 2×3
Seated DB Press 85s x8

20150508
Yoke 740×60′, 820×48′, 640 2×60′
Stone to 52″ 290×3, 330×3, 370×1
Silver Bullet Hold RT w/5 #3x:12,#2.5x:23
Rolling Thunder DL w/Lt 164 3×3
Back Ext +45 4×12

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