20140331 Training Session

Pull Focus

Warm Up:

Pull-ups: 20, 15, 10

Strength:

Power Snatch: 10x3

High Pull: 5x3

Trap Bar Deadlifts: 5x2

Shrugs: 3x8

Reverse-grip Rows: 3x8

Back Extensions: 3x8

Conditioning:

Bar Muscle-ups: 5 every minute on the minute, 5 minutes

Ab Wheel: 3x20

20140330 Training Session

Squat Focus

Warm Up:

Pull-ups: 20, 15, 10

Dips: 20, 15, 10

Jump Squat w/ Pause: 3x2

Strength:

High Bar Back Squats: 3x10

Rack Squats: 10x1

Low Bar Back Squats: 3x5

Weighted Lunges w/ Barbell: 3x8

Conditioning:

Rowing: 3x500m

20140329 Training Session

Press Focus

Warm Up:

Pull-ups: 20, 15, 10

Dips: 20, 15, 10

5-second Pause Squats: 5x1

Strength:

Bench Press: 20, 10, 5, 2, 2, 2

Behind-the-neck Thruster: 10x1

Hang Power Clean -> Push Press: 5x2

Dumbbell Bench Press: 3x8

Seated Barbell Military Press: 5x5

Conditioning:

Kettlebell Swing, 1.5 pood: 50 reps

20140328 Training Session

Pull Focus

Warm Up:

Pull-ups: 20, 15, 10

Dips: 20, 15, 10

5-second Pause Squats: 5x1

Strength:

Snatch Complex: 10x 1 Snatch-Grip High Pull, 1 Power Snatch, 1 Behind-The-Neck Push Press

Hang Power Clean: 5x3

T-Bar Rows: 3x8

Deficit Trap-Bar Deadlifts, 4": 10x3

Conditioning:

Row, Damper 10: 3x 500m

20140327 Training Session

Active Recovery

10 minutes of Yoga

20140326 Training Session

Squat Focus

Warm Up:

Pull-ups: 20, 15, 10

Dips: 20, 15, 10

5-second Pause Squats: 5x1

Strength:

High-Bar Back Squats: 3x10
Low-Bar Rack Squats: 5, 10x1
Barbell Lunges: 3x8

Glute-Ham Raises: 3x8

Conditioning:

Weighted Box Jumps, 55lb Dumbbells: 5x 5 reps every minute on the minute
Weighted Decline-Sit-Up Complex, 45lb: 3 sets of 5x with dumbbell held in both hands, 5x right hand, 5x left hand, 5x both hands