4/30/2016

Cardio


Complex x3

1. Snatch x3
2. Rower 1-Minute
3. Clean & Jerk x3
4. Jump Rope 30-Sec.


Bwt: 224Lbs.

4/27/2016

Linear  Day

Bench Press
Bar
135x10, x5
185x2
195x8 @ 9RPE
185x8 @ 9RPE

CGBP
140x12

Ring Pull-ups
Bwt x8 3-Sets

Complex x2

1) Clean & Jerk x3
2) Rower x 1-Minute
3) KB Squats x10
4) Pallof Press x10


Weight:227llbs

4/24/2016

Sunday Night

Iron Chamber Gym Chart
Close-Grip 190 Column

2 Super Slow Eccentric Pull-ups

Inverted Rows: 3x8

Power Snatch/Hang Snatch x3 - Ab Roller x10


Quick and easy training. Still sore from benches and
Ring Rows last Wednesday.

Bodyweight: 226


Friday 4/22/16

Bench Press
Bar
135x5
190x10
175x10

CGBP 135x10

Pushdowns
110x10 3 Sets

Ring Rows
3x8

Complex x2: Power Clean/Hang Clean and Jerk - Rower - Ab Roller

4/20/2016

Wednesday Night

Snatch-grip Deadlift
135x6 2 Sets
155x6
145x6

DB Incline Rows
45x8 3 Sets

Complex x2
1. Power Clean - Hang Clean & Jerk x5
2. Rower 1-Minute
3. Ab Roller x10
4. KB Squats x10

4/17/2016

Sunday

Zerker Squats
Bar
165x6
135x6

Inverted Rows
3x8

Complex x2

PowerSnatch/Hang Snatchx5
Rower - 1-minute
Ab Roller x10

4/15/2016

Bench Press
Bar
135x10
185x10

CGBP 155x10

Ring Pull-ups
3 Sets of 8

Complex x2

1-Min Tabata Rope Jumping (20-sec on, 10-sec rest)
Ab Roller x10
KB Squats x10

Bodyweight: 225.5lbs