Gironda 6x6 - Chest/Biceps...

LeverEdge Bench Press - 250lbs

Incline Dumbbell Press - 75lbs

Kettlebell Fly - 35lbs

Kettlebell Drag Curl - 53lbs

C2B L-Sit Close Grip Chin Ups

Kettlebell Crush Curl - 53lbs

Gironda 8x8 - Legs..

Snatch Grip Deadlift - 155lbs (5:37)

Then, 1x225 - 1x315 - 405(Fail) 

Bulgaria Split Squats - 8x8 

BW-10-25-25-25-25-25-25

Gironda 6x6- Back/Triceps...

Gironda Pull Ups 

Reverse Barbell Row- 155lbs

DB Pullovers - 85lbs

Smith Machine Floor Close BP - 225lbs

Triceps Extension - 75lbs

Decline Diamond Push Ups - 25/20/15/10/5 - 75 reps 

Gironda 6x6 - Shoulders/Traps...

LeverEdge Press - 185lbs

Kettlebell Iron Cross – 12kg

KB Bent-over Laterals - 12kg

*Superset

Wide Cable Upright Row - 120lbs

Barbell Reverse Seated Face Pulls - 30lbs

Gironda 6x6 - Chest/Biceps...

LeverEdge Bench Press - 245lbs

Incline Dumbbell Press - 70lbs

Kettlebell Fly - 44lbs

Kettlebell Drag Curl - 53lbs

Close Grip Chin Ups

Kettlebell Crush Curl - 53lbs

Cash Out: Gironda Dips & Reverse Gironda Dips -  6x6

The Hip-Belt Squat Workout...

• Set 1: Warm up set, 20 reps. @ 180lbs
• Set 2: Warm up set, 15 reps. @ 270lbs
• Set 3: Warm up set, 10 reps. @ 360lbs
• Set 4: HEAVY set, 8 reps to positive failure! @ 430lbs
• Set 5: HIGH REP set, 100 reps. @ 70lbs

For 153 reps total! 

Cash Out: Standing Calf Raises - 3x15 @ 180lbs

Gironda 6x6- Back/Triceps...

Gironda Pull Ups 

T Bar Row- 90bs (one set @ 135)

DB Pullovers - 80lbs

LeverEdge Close BP - 195lbs

Triceps Extension - 70lbs

Max Reps - Dips - 35 reps

Gironda 6x6 - Shoulders/Traps...

LeverEdge Press - 180lbs

Dumbbell Lateral raises – 25lbs

Dumbbell Bent-over Laterals - 25lbs

*Superset

Wide Cable Upright Row - 120lbs

LeverEdge Shrugs - 270lbs (135 each side)

*Superset 

Gironda 6x6 - Chest/Biceps...

AM - Garage

Guillotine floor Press - 155lb

Kettlebell Fly - 35lbs

Kettlebell Drag Curl - 53lbs

Close Grip Chin Ups

Kettlebell Crush Curl - 53lbs

PM - Garage

One-Arm Kettlebell Bench Press - 53lbs

Kettlebell Concentration Curls - 35lbs

Two-hand Kettlebell Curls - 70lbs

Sets of 3 Deadlifts...

Sets of 3 Deadlifts @ 

245-255-275-295-315

325-335-345-355-365

Then, 425lbs x 5. I think that’s a 20lb Pr for five reps!  *Video is 425lbs

Gironda 6x6- Back/Triceps...

1.5 Pull Ups (4x6)

Barbell High Pull - 95lbs

DB Pullovers - 75lbs

LeverEdge Close BP - 190lbs

Triceps Extension - 65lbs

Clap Diamond Push Ups - 20lbs Vest

Attempted a dip at 180 pounds. Failed - not even close! 

Gironda 6x6 - Shoulders/Traps...

LeverEdge Press - 180lbs

Cable lateral raises – 40lbs

Bent-over Cable Laterals - 40lbs

*Superset

Wide Cable Upright Row - 120lbs

Dumbbell Shrugs - 115lbs

*Superset 

Gironda 6x6 - Chest/Biceps...

Guillotine floor Press - 175lbs

Kettlebell Pullover - 53lbs

Kettlebell fly - 35lbs

Kettlebell Drag Curl - 53lbs

Kettlebell Hammer Curl - 35lbs

Plate Curl - 45lbs 

* in garage at 5:45am

5 Snatch Grip Deadlifts OTM for 25 minutes @ 155lbs*

5 Snatch Grip Deadlifts OTM for 25 minutes @ 155lbs* 

*on two 45lb bumper plates 

125 reps - 19,375lbs lifted

Strength and conditioning expert Charles Poloquin as he talked about his #1 exercise in an interview a couple years back:

"The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platformand using the wide grip.

If you told me you were going to jail and only had a barbell and didn’t want to get raped in the showers and could only do one exercise to put mass and strength on, then I’d tell you to do the snatch deadlift on a platform.

This exercise alone makes people gain weight like crazy. Any time I have someone who needs to gain weight fast and doesn’t have a whole lot of time, I have them do snatch deadlifts. And with the snatch grip deadlift, straps are okay because you’ll be doing reps above three, but don’t use them until you get to your working weight.

If you think about it, this is the opposite of the sumo deadlift, which shortens the range of motion. Likewise, some powerlifters will lift in ballet shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip and platform will take care of that".

interview from tnation.com

Back/Triceps @ CrossFit Hype...

10x6 of:

Close Grip Bench Press - 135

Strict C2B Pull Ups 

Cash Out: 

Bar Muscle Ups: 5x2 

Dips: 5x10

Gironda 6x6 - Shoulders/Traps...

Cable lateral raises – 17.5lbs

Bent-over Cable Laterals - 17.5lbs *Superset

Cable Upright Row - 42.5lbs

Overhead Cable Raise - 27.5lbs

*Superset 

Gironda 6x6 - Chest/Biceps...

AM  - Metfit

LeverEdge Bench Press - 240lbs

Incline Dumbbell Press - 65lbs

Low-to-High Cable Fly - 70lbs

Cable Drag Curls - 60lbs

Zottman Curls - 25lbs

One-arm Cable Curls - 6x6 - 60lbs

Cash Out: one arm dumbbell bench press with isometric hold at top - 2x5 @ 70lbs

PM - Garage

Guillotine (Gironda) Press - 6x6 - 155lbs

Close Chin Ups - 6x6

3 Snatch Grip Deadlifts OTM for 20 minutes @ 225lbs...

3 Snatch Grip Deadlifts OTM for 20 minutes @ 225lbs then,

3x5 dumbbell stiff leg deadlifts @ 100lba

Gironda 6x6- Back/Triceps...

Slow Thick Bar Pull Ups 

Kettlebell High Pull - 44lbs

DB Pullovers - 70lbs

LeverEdge Close BP - 180lbs

Triceps Extension - 60lbs

Close KB Push Ups - 4x6 @ body weight/ 2x6 @ 45lbs

Gironda 6x6 - Shoulders/Traps...

LeverEdge Press - 180lbs

Reverse incline bench dumbbell side Seated lateral raises – 25lbs*

Bent-over DB Laterals - 25lbs*

*Superset

Wide Barbell Upright Row - 75lbs*

Dumbbell Shrugs - 110lbs*

*Superset 

Cash Out: Overhead Cable Raise - 4x10@ 40lbs then, 1x50lbs

Gironda 6x6 - Chest/Biceps...

LeverEdge Bench Press - 235lbs

Incline Dumbbell Press - 60lbs

Low-to-High Cable Fly - 60lbs

Barbell Drag Curls - 65lbs

Zottman Curls - 25lbs

One-arm Cable Curls - 6x6 - 60lbs

Cash Out: 100lb plate curls 1x4 

Snatch Grip Deadlift - 8X8 ...

Snatch grip deadlift - 8x8 @ 155lbs in 5:56