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Davlantis workout 4/25/18

Week 4 day 3 (I forgot to post a couple again, sorry bois)

Bodyweight: 196.9lb

Going out of town on Friday/Saturday so I’m gonna repeat this fourth week next week but go through what I can this week to keep a feel for speed getting under the bar.

Roll out, dynamis warmup, etc.

5 x 1 Snatch @ 95lb

5 x 1 Clean and jerk @ 135lb

3 x 2 back squat @ 135lb

3 x 3 repetitive squat jumps

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Wickes Workout 4/24

OH press

5×110
3+x125
3+x135

2x8x115
AMRAP@95

Flyes/Trap circuit 4x through
10 lateral raises
10 front raises
10 rear delt raises
15 shrugs@65

Slow Curls
5×5@80

Tricep pushdown
4×15

Superset Slow preacher/incline skull crusher
4×10
4×12@70

Superset drop sets 2x through
Rope curls
Single arm tricep pushdown

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Davlantis 4/22/18

Week 3 day 5

Fun stuff today

Snatch:

1 x 3 @ 115lb

1 x 3 @ 125lb

1 x 2 @ 135lb

2 x 2 @ 125lb

Clean and jerk:

1 x 3 @ 155lb

1 x 3 @ 165lb

1 x 2 @ 175lb

2 x 2 @ 165lb

Back squat:

8 x 3 @ 260lb

3 x 3 snatch high pull @ 115lb