Monday at Shantytown Gym

Squat: 10x2 185lb moving bar as fast as possible 30 second rest

4 rounds
185 Max Reps bench
max reps strict pullups
15 Situps holding 25lb plate overhead
15 45lb Thrusters

this really sucked by the way...

sunday workout at Jasons

4 rounds
20 roman chair situps
20 pushups
20 squats
200yd run

Sam Saturday

Press 3x5@175

Squat 2x5 275, 255

Curl 8@100, 6@105, 4@110 (0)

wrist rolls

Jim Wed

Tabatha... 8 rounds 20 secs on 10 off each station then 30 second rest and move to another station

knees to elbows
squats
situps
pushups
75lb sumo DL high pulls
one arm kb swings
wrist rolls
curls

Sam Saturday and Monday

Saturday

Press 3x5@170

Squat 2x5 265, 245

BB curl 2x8@95

Pullover 2x10@65

Monday

Split Snatch 8x1@162

Snatch pull 5x2@242 (I have no idea how people actually snatch this weight)

Lateral raises, 2x12, 10 sec muscle out, front raise 2x5

Jim Tues

warmup 20 reps box jumps, swings, pushups, squats

Cleans 5x3
135, 145, 165, 175, 185

Hand stand holds 3 x failure

21, 15, 9
135 push press
Burpees
kb swings
pushups

Monday

warmup 20 reps, pushups, squats, lunges, situps

Squat 5x5
135, 155, 175, 195, 205
Bench 8x3 30 second rest
175

8 rounds
50yd sprint
5 95lb snatches
7 pullups

Tuesday and Thursday

Tuesday

Press 3x5@165

Squat 2x5 255, 235

Curl 3x8@95

Thursday

Snatch singles 6x1 132-162 in 5lb jumps

Snatch pull 5x2@223

One hand KB BP 2x12/hand

Lateral raise 2x12@25 10 sec muscle out 2x5 front raise

Sam Sunday

Split snatch 5x2@132

One hand KB BP 2x12@62

Straight arm pullover 2x15@44

Lateral raise 2x12@25 (10 second muscle out at end) followed by front raise 2x5

Sam Thursday, Friday

Thursday

Press 2x5 165, 155

Squat 2x5 245, 225

Friday

Cable crossovers 2x10@65

Leg Ext 2x12@something

Incline situps 2x10

Mr. Incredible crossover 1x5/side@55

Lat pulldown 2x10@160