German Volume Training - Chest/Back...

Bench Press - 10x10 @ 175lbs

Snatch Grip High Pull - 10x10 @ 115lbs

Decline Bench Press - 3x8 @ 190lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 25lbs
A-2 Curls - 10x10 @ 75lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Uprofht Row - 3x10 @ 14kgs (30.8lbs)

German Volume Training - Legs

10x10 back squat @ 195lbs

3x8 Calf Raises @ 200lbs (3-0-5 tempo)

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 170lbs

Snatch Grip High Pull - 10x10 @ 110lbs

Decline Bench Press - 3x8 @ 185lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 20lbs
A-2 Chin Ups - 10x10 @ 17.5bs
B-1 lateral raises - 3x10 @ 35lbs*
B-2 bent-over laterals - 3x10 @ 35lbs*
* 45lb Plate Carry in between each round.
Cash Out:
Overhead Plate Raise - 3x15 @ 25lbs
DB Upright Row - 3x15 @ 20lbs

German Volume Training - Legs

10x10 back squat @ 190lbs

10x10 Calf Raises @ 200lbs

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 165lbs

Snatch Grip High Pull - 10x10 @ 105lbs

Decline Bench Press - 3x8 @ 180lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 17.5lbs

A-2 Chin Ups - 10x10 @ 15bs

B-1 lateral raises - 2x8 @ 40lbs*

B-2 bent-over laterals - 2x8 @ 40lbs*

German Volume Training - Legs..

I felt so good on my 10x10 of back squats @ 185lbs that I did an 11th set. This is it. Making sure I hit depth EVERY TIME.
Back Squats - 11x10 @ 185lbs

German Volume Training - Chest/Back - One Kettlebell...

5 Sets of:

10 Kettlebell Push-Ups each side
10 Kettlebell One-Arm Row each side
10 Kettlebell Close Grip Press into 10 Pullovers
* All at 24kg (53lbs)

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 15lbs

A-2 Chin Ups - 10x10 @ 12.5lbs

B-1 lateral raises - 3x8 @ 35lbs*

B-2 lying side laterals - 3x8 @ 35lbs*

* 45lb Plate Carry in between each round.

Cash Out: Overhead DB Raise - 1x100 @ 12.5lbs

German Volume Training - Legs...

10x10 back squat @ 180lbs

5x10 GHD Raises @ body weight

5x10 smith machine calf raises @ 270lbs

"Heavy Lynne''...

5 Rounds For Max Reps

Bench Press, Bodyweight plus 20lbs - 175lbs

Strict Pull-ups - plus 20lbs

Bench Press - 13/13/13/13/13 = 65reps @ 175lb

Pull up - 13/13/13/13/13 = 65 reps @ 20lbs

* 6 rep PR on Bench Press & 5 on Pull Ups!!!

Cash Out:
TRX Body Weight Row - 3x10

Incline Bench Press - 3x10 @ 135

''Bar Muscle Up Nate''...

For Time...
Total Reps: AMRAP 20
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Russian Kettlebell Swings (70)
13 rounds plus four reps

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th
during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant
son Parker.

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 12.5lbs

A-2 Chin Ups - 10x10 @ 10lbs

B-1 lateral raises - 3x8 @ 30lbs*

B-2 lying side laterals - 3x8 @ 30lbs*

Cash Out: Overhead Plate Raise - 1x100 @ 10lbs

* Plate Carry in between each round.

German Volume Training - Legs

10x10 back squat @ 175lbs

5x10 leg curls @ 90lbs
5x15 calf raises @ 180lbs

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 160lbs

Snatch Grip High Pull - 10x10 @ 100lbs

Decline Bench Press - 3x8 @ 175lbs

TRX Row - 3x10 @ body weight

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 10lbs

A-2 Chin Ups - 10x10 @ 7.5lbs

B-1 lateral raises - 3x8 @ 30lbs

B-2 lying side laterals - 3x8 @ 30lbs

Cash Out: Overhead Plate Raise - 5x10@ 45lbs, 1x20@35lbs, 1x30@25lbs*

* Plate Carry in between each round.

German Volume Training - Legs...

10x10 back squat @ 170lbs

3x15 calf raises @ 170lbs