2/19/14

Neutral pull-ups 1,2,3x3 Behind the neck press 85x5 95x5 115x5 Pw back extension 2x5 Snatch grip deadlift 155x10 185x10 205x10 Pw toe touch sit-ups 2x10 Single leg press 110x15 115x15 120x15 Drop set

2/16/14

Back squat with pause 195x3 185x3 135x3 Pw sit-ups 3x5 Bent row 195x5 165x5 145x5 Pw ball slams 3x5 Push-ups 3x10 Pw hang clean 95 3x3

2/14/14

Military press 125x3 115x3 95x3 Front Squat not on smith machine 115x5 135x5 155x5 Face pulls 3x10 Step ups 3x8 40lb dbells

2/12/14

Pull-ups 4x3 pw box jumps 4x3 Behind the neck press 75x5 85x5 105x5 Pw standing twists with 25lb plate 2x10 Snatch grip deadlift 135x10 155x10 185x10 Pw vsitups 3x10 Single leg leg press 3x15 100 105 110

2/10/14

Back squat with pause 185x3 175x3 155x3 135x3 115x3 95x3 Barbell Row 185x5 175x5 165x5 155x5 135x5 Push-ups 3x10 Single leg extensions 3x15

2/8/14

Military press 120x3 115x3 95x3 85x3 65x3 Front Squat 95x5 135x5 155x5 Face pulls 3x10 Step ups 35 lb dbells 3x8

2/3/14

Pull ups neutral grip 5 sets of 3 Behind the neck press 95x5 85x5 65x5 Deadlifts snatch grip 135x10 155x10 175x10 Split squats 3x10