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