Tuesday

A1. Single Arm DB Bench Press @ 30X1, 5 x 6-8, rest 90 sec

A2. Tuck Front Lever Ring Pull-Ups, 5 x 6-8, rest 90 sec

B1. Archer Push Ups on Rings, 4 x 10/arm, rest as needed b/w arms + 60 sec

B2. Archer Pull-Ups, 4 x 6-8/arm, rest as needed b/w arms + 60 sec

+

12 sets

35 sec Bike @ 90% aerobic, rest 25 sec
A1. 50x8, 70x8, 70x8, 70x8, 70x8 started light cause I was unsure how difficult it would be. Pushing was not a problem. Staying balanced and not tipping over was the hard part. Especially with my left arm. My abs and back had a hard time stabilizing
A2. Done 6 reps every time. Tough.
B1. Done
B2. These were tough! Took me a few sets to get things going. Then did 4 reps per side X 3 sets before I could not go anymore. Having my thumb over the bar was something I am not use to and my hands were on fire!

AD. Done.

Monday

A. Clean pull off blocks (mid-thigh) - 110% (of clean), 3 x 3

B. Back squat, 5 x 5 @ 85%, rest as needed

C. Bulgarian split squat (DBs) - 3 x 5, rest 60 sec b/w sides

D. RDL, 4 x 5

E. Dragon Flags, 4 x 5

A. 290, first 2 sets hooked grip, last set wraps

B. 305, done. Tough, but got them all.

C. 50# left leg always has a harder time than the right. Not sure if it's because it got more beat up from the squats or because it's weaker.

D. 205 done. Low back got really tight.

E. 1 set in broken, then broke 3+2. These kick my butt every time.

Saturday

A. Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3

B. Back squat - 80% x 2 x 6

+

30 min Z1-Z2

Row 500m

3 Wall Walks

30 sec Hollow Rock

12 Back Extensions

2 TGU/arm, 53#

A. Done 165

B. Done. Had to break out the old power wraps for my knees. I was not recovered from the 6x6 earlier.

Metcon

3 rounds + 12 extensions

The TGU gave me a lot of trouble today. Shoulders and arms were still beat up.

Friday

A1. Incline Bench Press @ 30X1, 5 x 3 reps, rest 30 sec **add 2-5%

A2. Strict Pull Up @ 30X1, 5 x 3 reps, rest 2 min

B1. Seated Arnold Press @ 20X2, 5 x 8, rest 15 sec

B2. Supinated Grip Passive Hang, 5 x 30 sec, rest 60 sec

C1. Supinated Grip Pendlay Rows @ 20X2, 4 x 10, rest 90 sec

C2. Seated DB Tricep Extensions, 4 x 15, rest 90 sec

A. 185#. Done.

A2. Done. I did these on the Rogue grip balls of death. And that made them super tough. 

B1. 35#. Done

B2. Done. Left Lat felt like it was gona rip off for the first 2 go arounds. Wrists don't like being supinated any more. Probably means I need to focus on this.

C1. 95# and these got tough.

C2. 70# for 2 sets, 50# for the last 2 sets. My arms were smoked. Dropped the 70# on my head the last round :/

Thursday

A. Back squat, 6 x 6 @ 80% rest as needed

B. Bulgarian split squat (DBs), 3 x 6, rest as needed

C. Good morning, 4 x 5, rest as needed

D. Dragon Flags, 4 x 5, rest as needed

A. 290 done. Ouchy. Rough.

B. Done 45#

C. 95, 105, 115, 115. Hammies felt tired.

D. Done. But these kicked my butt today. Only set 1 was unbroken. Felt like my abs were gona rip lol!

Tuesday

A1. DB Bench Press @ 30X1, 5 x 6-8, rest 90 sec

A2. Supinated Grip Inverted Bar Row, 5 x 8-10, rest 90 sec

B1. Archer Push Ups on Rings, 4 x 6-8/arm, rest as needed b/w arms + 60 sec

B2. Archer Ring Rows, 4 x 6-8/arm, rest as needed b/w arms + 60 sec

+

12 sets

A. 80#x8 reps all 5 sets. I'm gona need to buy bigger DB.

A2. Done

B1. 8 reps every round

B2. 8 reps every round

Done.

Monday -

A. Snatch pull off blocks - 110% (of snatch) x 3 x 5

B. Jerk rack support - 3 x 5 sec hold @ max weight

C. Back squat - 80% x 2 x 6

+

30 min Z2

Bike 20 Cals

50’ Barbell Overhead Carry

15 Russian KB Swings, 35#

8 Strict Hanging Leg Raises

A. 235#, set 1 no straps and that bar was barely getting any higher than my hips. Set 2 and 3 I did 3 reps no straps, then strapped the last 2 reps. With straps that bar was clearing my chest.

B. 405#. Not as easy as I thought it would be.

C. 290# done

Metcon

7 rounds + 15 KBS

Used an empty bar for the oh carries and really worked on trying to activate my lats like Julien Pineau talks about. My right lat does not like to engage when I'm over head. Btw his tricep opener exercises are very very good. Been doing them 2 times a week on upper body days as warm ups and they have really helped my shoulders out.

Saturday -

A. Snatch - (60% x 1, 65% x 1, 70% x 1) x 2

B. Back squat @ 80%, 6 x 5, rest 3 min

C. RFE split squat - 3 x 8 **no difference b/w these and bulgarian

D. Seated Box Jumps, 1/min for 10 min **sit on 16-18” and jump to 30-34”

A. 130, 140, 150. First go around was ugly. Second go around felt a lot better.

B. 290# done

C. 45# done. Left leg struggled more than the right.

D. Done. 16" to 34". Cut a few really close.

Friday

A1. Incline Bench Press @ 30X1, 5 x 4 reps, rest 30 sec **add 2-5%

A2. Strict Pull Up @ 30X1, 5 x 4 reps, rest 2 min

B1. Seated Arnold Press @ 20X2, 5 x 10, rest 15 sec

B2. Supinated Grip Passive Hang, 5 x 30 sec, rest 60 sec

C1. Supinated Grip Pendlay Rows @ 20X2, 4 x 10, rest 90 sec

C2. Seated DB Tricep Extensions, 4 x 15, rest 90 sec

A1. 170# done

A2. Done

B1. 30# spicy.

B2. Done, left Lat and wrist felt super super tight.

C1. 75,85,95,95 wasn't sure how much I could do at first

C2. 70#, all in broken. Last set was a struggle tho

Thursday -

A. Snatch high-pull @ 70% (of snatch) 3 x 5

B. Clean no-touch deadlift on riser @ 70% (of clean),  3 x 3

C. Back squat @ 80% 6 x 2, rest 2 min

+

30 min Z1-Z2

Row 500m

3 Wall Walks

30 sec Hollow Rock

12 Back Extensions

50’ Lizard Walk

A. 150 done

B. 185 done

C. 290# done

Metcon

3+ :30 sec hollow rock

Tuesday

A1. DB Bench Press @ 30X1, 5 x 8-10, rest 90 sec

A2. Single Arm DB Bent Row, 5 x 8-10, rest 90 sec

B1. Archer Push Ups, 4 x 6-8/arm, rest as needed b/w arms + 60 sec

B2. Archer Ring Rows, 4 x 6-8/arm, rest as needed b/w arms + 60 sec

+

12 sets

30 sec Bike @ 90% aerobic, rest 30 sec

A1. 70# 5x10
A2. 70# 5x10 felt stronger with my right arm
B1. did these on the rings.... so much more difficult.
B2. done.
AD done

Monday

A. Clean pull off blocks (mid-thigh) - 3 x 5 @ 100% clean

B. Back squat - 6 x 4 @ 80%

C. Bulgarian split squat (DBs) - 3 x 8

D. Seated Box Jumps, 1/min for 10 min **sit on 16-18” and jump to high box

A. 260#... used straps on sets 3-5... ripped my thumb and could not do these without hook gripping each rep.

B. Done. the lean was not as noticeable

https://youtu.be/h8WMBy8rLjQ

C. 45#. i've always wondered the difference between these and RFE split squats....

D. done to a 30" box

Saturday

A. Snatch no-touch deadlift on riser - 3 x 3 @ 50%

B. Clean high pull - 3 x 5 @ 70%

C. Back squat - 6 x 2 @ 80%

+

30 min @ Z1-Z2

Row 500m

3 TGU/arm

50’ Walking Lunges

50’ Reverse Bear Crawl

15 Box Jumps, 20” step down

A. 105# our blocks are pretty high so this was a bout a 4" deficit

B. 185#

C. done 285

4 rounds +100m row

Friday

A1. Incline Bench Press @ 30X1, 5 x 5 reps, rest 30 sec **add 2-5%

A2. Strict Pull Up @ 30X1, 5 x 5 reps, rest 2 min

B1. Seated Arnold Press @ 20X2, 4 x 10, rest 15 sec

B2. Supinated Grip Passive Hang, 4 x 30 sec, rest 60 sec

C1. Pendlay Rows @ 20X2, 4 x 10, rest 90 sec

C2. Seated DB Tricep Extensions, 4 x 15, rest 90 sec

A1. 160# 5x5

A2. done

B1. 30# 4X10

B2. done... felt weird to have my wrist in that position...felt i was getting a stretch.

C. 95#

C2. 50# nice pump. i might try the 70# next time.

W2

Thursday

A. Back squat - 6 x 3 @ 80%, rest as needed

B. RFE split squat w/ DB’s - 3 x 5 (light!)

C. RDL - 4 x 5

D1. GH Raises @ 30X1, 3 x 8-10, rest as needed

D2. Single Arm Farmer’s Carry heavy, 3 x 100’, rest as needed

A 285 done... i'm leaning to the right as you can see on the video.

https://youtu.be/MEBsOd86KTg

B. done at 35#

C. done at 205#

D. 3X 10

D2. done at 70#

Tuesday

A1. DB Bench Press @ 30X1, 5 x 8-10, rest 90 sec

A2. Single Arm DB Bent Row, 5 x 8-10, rest 90 sec

B1. Archer Push Ups, 3 x 6-8/arm, rest as needed b/w arms + 60 sec

B2. Archer Ring Rows, 3 x 6-8/arm, rest as needed b/w arms + 60 sec

+

10 sets

30 sec Bike @ 90% aerobic, rest 30 sec

A1. 50x10, 70x10, 70x8, 70x 8, 70x8

A2. 50x10, 70x 10 all the way.

B1. Done. Tougher than I though

B2. Done

Bike done.

Monday

A. Snatch pull off blocks (mid-thigh) - 100% x 5 x 5

B. Back squat - 80%, 6 x 2, rest 2 min

C. Hang Clean from mid-thigh @ 70%, 3 x 5, rest as needed

D. Reverse Hyper, 3 x 20, rest as needed **light weight

A. 225#, felt heavy today. Been a while since I've pulled this much weight

B. 285# done

C. 180.... These turned to a bunch of singles really quick.... My forearms got crushed doing the pulls with my hook grip and no wraps

D. We don't have a reverse hyper so I improvised with a GHD, a light band and a 5# weight. Lol!

Saturday

A. Back Squat @ 80%, 3 x 3, rest 2 min

B. Snatch Grip Deadlift, 3 x 3, rest 2 min **no straps, no hook grip

C1. Sumo Stance RDL @ 3030, 3 x 8-10, rest 90 sec

C2. Dragon Flags, 3 x 8-10, rest 90 sec

A. 285# done. Squatted in flats for the first time in years. Felt heavy.

B. 225#

C1. 185# Felt odd, but got my hammies pretty good the next day

C2. Done. First set unbroken 8 , set 2 was 6+2, then 4+2+2. My core was smoked the next day

Friday

A1. Incline Bench Press @ 30X1, 5 x 5 reps, rest 30 sec

A2. Strict Pull Up @ 30X1, 5 x 5 reps, rest 2 min

B. Seated Arnold Press @ 20X2, 4 x 10, rest 90 sec

C1. Pendlay Rows @ 20X2, 4 x 10, rest 90 sec

C2. Seated DB Tricep Extensions, 4 x 15, rest 90 sec

A1. 155# for all 5 sets. (Been a long time since I've done incline. Got me pretty good the next day. Loved it.)

A2. Done

B. 25# lack of shoulder mobility was glaring on the late reps

C1. 95# and that was tough!

C2. Used 1 50# DB