Upper body

Training with Paul

Bench press 5, 5, 4, 4, 3
95, 105, 115, 125 (A), 125

Dumbbell row 5, 5, 5, 5, 5
60, 70, 75, 80, 80


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15 x bench press 115 lb

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Amrap 12:
5 push press 95 lb barbell
10 push-ups

Rounds = 7 + 4 push press

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5 rft:
5 pull-ups
10 inverted rows

Time = 7:30

Pulling

Cable row 3, 3, 3, 3, 3
120, 130, 140, 150, 150

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Asap:
3 x Cable row 90% 3RM (135 lb )
6 x pull-ups

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50 rft chin-ups
Time = 8:06

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RFT:
20 overhand inverted rows
20 underhand inverted rows

Time = 3:05

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Seated incline dumbbell curls 6, 6, 6, 6
25. 27.5, 27.5 (3), 27.5 (5)

Pushing

Bench press, 7 pins: 5, 5, 4, 4, 3
120, 125, 130, 135 (3), 135 (1)

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5 rounds asap:
3 bench press - 2 x 45 lb dumbbells
6 push press - 100 lb barbell (switched to 95 lb in round 3)

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Amrap 15:
5 bodyweight dips
10 push-ups

Rounds = 7

Olympic lifting

Hang clean 3, 3, 3, 3, 3
105, 110, 115, 120 (2), 120 (1)

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Hang clean 90% 3RM (110 lb); 20 reps asap

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Amrap 15 clean and press @ 105 lb
Reps = 42

Legs

Personal training with Paul

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Front squat 5, 5, 5, 5, 5
95, 105, 115, 125, 135 (4), 135, 135

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Front squat:
20 x 115 lb
20 x 95 lb

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Amrap 12:
3 jump squats @ 95 lb
5 squats @ 95 lb

Rounds = 13

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RFT:

8 back squats @ 95 lb
10 travelling lunges @ 47.5 lb dumbbells

Time = 8:24

Shoulders and lats

Dumbbell military press 5, 5, 5, 5, 5
30, 35, 35 (2), 35 (3), 35 (3.5)

Pull-ups with dumbbell 5, 5, 5, 5, 5
20, 22.5, 25 (4), 25 (4), 25 (4)

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30 bodyweight dips asap

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RFT:
100 dumbbell rows @ 50 lb (50 per arm)
20 neutral grip pull-ups

Time = 10:56

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Dumbbell curls:
10 reps @ 25 lb
4 reps @ 30 lb
6 reps @ 27.5 lb
5 reps @ 27.5 lb

Olympic lifting

Hang clean 3 reps per round - keep going to failure
90, 95, 100, 105, 110, 115, 120 (2), 125 (F)

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Hang clean 90% 3RM; 20 asap @ 110 lb

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Fran:
21 thrusters with 75 lb barbell
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

Time = 16:00

Chest and traps

Rack bench press (8 holes) 3, 3, 3, 3, 3
105, 110, 130, 140, 155 (1)

Dumbbell row 5, 5, 5, 5, 5
60, 65, 70, 75, 80

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5 rounds asap:
3 x rack bench press @ 130 lb
6 x pull-ups

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5 RFT:
10 x pull-ups
20 x push-ups

Time = 13:42

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RFT:
30 neutral grip pull-ups
20 chin-ups

Time = 9:57

Legs

Deadlift 3, 3, 3, 3, 3
170, 190, 200, 210, 215

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50 x front squats @ 100 lb

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Amrap 15: Barbell back squat @ 150 lb
Reps = 75

Birthday workout!

For time:

70 x tuck jumps
60 x dumbbell snatches @ 45 lb (30 per arm)
50 x box jumps @ 24 inches
40 x burpee thrustees @ 20s lb dumbbells
30 x pull-ups
20 x clean and jerk
10 x clapping push-ups

Time = 43:50

Shoulders and lats

Military press 5, 5, 5, 5, 5
65, 70, 75, 80 (2.5), 80 (3.5)

Chin-ups with dumbbell 3, 3, 3, 3, 3
25, 30, 35, 40, 42.5 (2.75!)

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30 x bodyweight dips asap

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RFT: 10-9-8-7-6-5-4-3-2-1
85 lb barbell push-press
Chin-ups

Time = 13:35

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Amrap 15:
5 x dips
10 x push-ups

Rounds = 8 plus 2 dips

Legs

50 x front squats @ 95 lb

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20 x back squats asap @ 135 lb

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5 RFT:
10 x lunges @ 55 lb dumbbells (5 per leg)
10 x jump squats, max air

Time 13:21

Olympic lifting

Hang clean 3, 3, 3, 3, 3
105, 110, 115 (2), 120 (2), 120 (1)

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20 x hang clean 90% 3RM (110 lb) asap

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Cindy (no kipping) - Amrap 20:
5 pull-ups
10 push-ups
15 air squats

Rounds = 12 plus 2 pull-ups

Chest and traps

Machine bench press 3, 3, 3, 3, 3
110, 130, 140, 140 (failed @ 150), 140

Dumbbell row 5, 5, 5, 5, 5
60, 65, 65, 70, 70

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Asap:
15 x bench press with 40 lb dumbbells
30 x pull-ups

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Amrap 15:
4 x bench press @ 45 lb dumbbells
8 x push-ups

Rounds = 6 plus half bench press!

Upper body

Personal training with Paul

Dumbbell military press 5, 5, 5, 5, 5
30s, 35s, 35s, 35s, 35s, 35s

Pull-ups 5, 5, 5, 5, 5
20, 25, 25, 27 (4), 25

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20 x pull-ups @ 20 lb dumbbell
50 x dumbbell push-press @ 35s

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Amrap 15:
8 x pull-ups
8 x true push-ups
8 x push presses @ 75 lb barbell

5 rounds plus 3 push presses

Legs

50 x front squats @ 95 lb barbell

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4 rounds asap:
12 x lunges with 95 lb barbell
12 x back squats with 95 lb barbell

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Amrap 20:
24 x air squats
24 x lunges (12 per leg)
24 x jump squats max air
24 x jump lunges (12 per leg)

Rounds = 3 plus 24 squats, 12 lunges