310714

box squat

5x3(c)

100kg

then-

5x5(c)

deadlift 140kg

small grace

30 clean n jerk 40kg

1:26

300714

squat

125x3

130x3

135x2

135x2

120x2

110x3

115x5

then-

leg press

12-10-8-6

200-240-280-320

hamstring flex

10-10-10

290714

oly lift

snatch

60kg 

5x3

hangcleans

80kg 

5x5

280714

bench

5x5 (p)

85-90-95-100-105

then 

100 bar dips

270714

squat

highbar practice

5x5

60-70-80-90-100

push jerk

3@60kg

3@80kg

3@90kg

1@100kg

wod

12 min amrap

12 kte

9 pull ups

6 burpees

50 kip pull ups

260714

oly lift practice

hang snatch 5x3 constant

60kg

hang clean constant

3x3 @90kg

250714

front squat

5x3 (p)

95-100-105-110-115

box squat 5x5 (p)

low box squat below parellel 

60-70-80-90-100(f)

240714

squat

7x3 (c)

130kg

then

strict press find 3rm

40-45-50-55-60-65-70(1)

then-

push jerk 

5x3

70-75-80-85-90

230714

bench

5x3 (p)

105-110-115-120-118(2)

3x5 (c)

90kg

then-

5 rounds

10dips

10 push ups

220714

squat

5x3 (p)

120-125-130-135-140-145(2)

5x5 box squat (c)

110kg

then-

kb lunges 

210714

squat

5x5 (c)

120

hang cleans 3reps max

60-80-90-100(f)-90-90(2)-80

200714

squat

5x5 (p)

105-110-115-120-125

5x3 (c)

110

50strict pull ups

50 kips 

50 horizontal ring lat pull

150714

heavy back squat

5x3

115-120-125-130-135-140(f)

break then-

5x5 (c)

115

leg press

15-12-10-8-amrap

100714

front squat

5x5 (p)

90-95-100-105-110

then-

back squat (c)

7x3

120kg

090714

squat program

back squat 5x5 constant

110kg

then-

5x3 strict presses

40-45-50-55-60-65-70(2)

push jerks 3rep max

60-65-70-75-80-85-90

080714

squat

back squat 5x3

110-115-120-125-130

leg press

12-10-8-6-4-2

80kg-120-160-200-240-280

wod

4 rounds of

5 double kb swing 20kg

5 step lunges 55kg

5 hang cleans 55kg

5 step lunges 55kg

070714

squat 

back squat 5x5

100-105-110-115-120

chest wod

bench press superset

5x5 constant

95kg

superset 8rep push ups

then-

100 bar dips

done

060714

squat

back squat 5x5

100-105-110-115-120

pm

handstand practice

knees to elbow

050714

let the squats begin.

 friday

front squat 5x3

90-95-100-105-110

then-

back squat 5x5 constant

100~105kg

pm-

hang snatch 3reps

3@50kg

3@60kg

then-

attempt heavy hang clean

90kgx3 @2set

100kg fail

90kgx3 @2 set

done