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Old 01-30-2012, 07:46 PM   #191
Winfield Featherston
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Squat ladder: 210 1,2,3,1,2,3,1,2,3

Bench: 200, 1,2,3,1,2,3,1,2,3, then 10@135

Chins/Pullups: bw 1, 2, 3, 1, 2, 3, 1, 2, 3
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Old 02-02-2012, 08:56 PM   #192
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Complex (row, rdl, clean, front squat, press, back squat) 3x3

Power cleans: 5x45, 4x65, 3x85, 2x95, 1x115, 10 singles at 135

DB push press, 4x5 per side

KB swings

Pullup ladder

Core crushers.
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Old 02-06-2012, 03:49 PM   #193
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2-3-2012

Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3

Sn. grip DL - 2x5 at 135

Inc press - 2x5 at 95

KB swings - 50 reps

chin/pull up ladder: 1,2,3,1,2

core crushers - 2x10 at 45
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Old 02-07-2012, 04:44 PM   #194
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2-6-2012

Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3

Sn. grip DL - 2x5 at 145

Inc press - 2x5 at 100

KB swings - 50 reps

chin/pull up ladder: 1,2,3,1,2

core crushers - 2x10 at 45
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Old 02-08-2012, 03:33 PM   #195
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2-7-2012

Complex (row, rdl, hpsnatch, squat, bnpress, front squat) 3x3

Sn. grip DL - 5x145, 3x165, 2x185
Inc press - 5x100, 3x115, 2x125

KB swings - 40 reps

chin/pull up ladder: 1,2,3,1,2

core crushers - 10 at 45, 12 at 65
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Old 02-09-2012, 12:27 PM   #196
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2-8-2012

Complex (little to no squatting, row, rdl, hang snatch, bn pp)

Sn. DL - 2x5 at 155

Inc. Bench - 2x5 at 105

Squats - 5x135, 3x185, 2x205, 2x225, 1x235, 5x135

Pull up ladder - 1,2,3,1,2
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Old 02-10-2012, 01:34 PM   #197
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Complexes, 3x4, 1x5

Sn Grip DL 1x155, 1x185, 1x195, 1x205, 1x215, 1x225

Inc Bench 1x105, 1x115, 1x125, 1x135, 1x145, 1x165

swings, 20 per side

pull up ladder 1,2,3,1,2

core crushers, 10x45, 10x75, 10x85

l
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Old 02-13-2012, 11:48 PM   #198
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2-13-2012

Complexes, 4x4

Sn Grip DL, 2x5 at 175

Inc Bench, 2x5 at 115

swings

pull up ladder 1,2,3,1,2

halo rotations
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Old 02-18-2012, 12:35 PM   #199
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2-16-2012

Complexes, 3x4

hang cleans: 4x6 at 95
hang high pulls: 3x3 at 115
low rack DL: 4x3 to 205
rows: 3x6 at 115
pull up ladder
barbell curls: 2x6 at 95, 1x6 at 75
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Old 02-18-2012, 12:38 PM   #200
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2-17-2012

squats: 6x135, 6x155, 4x6 at 185
box squats: 4x95, 4x115, 4x135, 4x135
1/2 squats from rack: 3x135, 3x185, 3x205, 3x225
standing calf: 3x10 at 135

halo rotations: 2x10 at 35
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