April 29, 2015

dumbbell row 75, 90, 110, 125, 135 pounds x 8 reps L and R
dumbbell row 150 pounds x 4 R  x 3 L
deadlift 150 pound dumbbell x 5 each side
blob block lifts (open hand grip) using 90 and 110 pound curl bars ( /2= 55 pounds) x 10 each side
gripper machine up to 225 pounds x 6
10 muscle ups strict form

ghp level 6 gripper close attempts  between sets

April 25, 2015

Smith machine deep squat 60kg x 12, 85kg x 10, 100 kg x 8, 110 kg x 6, 110kg x 4

Rack Deadlift:
 7 sets 132- 384 pounds 6-10 reps
 395 pounds x 3 reps

mini laches at crossfit bars setup
muscle ups 12 reps

April 22, 2015

Smith machine bench press 60kg x10, 85 kg x 8, 95kg x 6, 105 kgx4, 115 kg x3, 125 kg x2
Hammer strengh machine bench press 145 kg x 4, 155 kg x 3, 163 kg x 2
Muscle- ups 1setx ~12-16reps
Front levers at pull up bar 8x 2-3sec holds
hand stand balance on pushup bars 5 sets
L sit transitions at lebert equalizers1 set
Pulling at cable / internal rotation with revolving stirrup handle 4 sets x 10 each arm
Dumbbell wrist curls 40 lbs, 50, 60x 6-10
Gripper machine 10-15 sets 160lbs -180 lbs x 10 reps
Tetting Super Master gripper choker closes in beween sets