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