Training Day 12

A1. Half Kneeling Landmine Press @ 30X2, 3 x 10/arm, rest 30 sec b/w sides

(90#)

A2. 3-Position Single Arm Row @ 20X2, 3 x 10/arm, rest 30 sec b/w sides

(25#)

B1. Lean-Away Strict Pull-Ups @ 20X2, 3 x 6-8, rest 60 sec **add weight vest if possible

(No weight. Was rough)

B2. Single Arm DB Bench @ 30X1, 3 x 8-12, rest 60 sec

(40#)

+

4 sets @ easy pace

1 min Row

1 min 20 sec HS Hold + Reverse Bear Crawl

1 min Jump Rope

1 min 20 sec Passive Hang from Rings + 40 sec Hollow Hold

1 min Bike

Training Day 11

A. Muscle Snatch, 4 x 3, rest 90 sec **start light and build off feel but good clean reps

(95,105,115,125)

B. High Hang Snatch + Hang Snatch, tough complex in 10 min

(165--didn't feel super stable with the high hang)

C. Single Leg RDL w/ back foot elevated against wall @ 3010, 3 x 12/leg, rest 60 sec b/w legs **hold DB’s by side

(40#--burnt up my legs)

D. DB Reverse Lunge, 3 x 12/leg, rest 60 sec b/w legs

(40#)

E. Jefferson Curl @ 3030, 2-3 x 8-10 reps w/ 25#’s, rest as needed

Training Day 10

A. Power Snatch, 1/45 sec for 12 sets @ 75-80%

(155--felt pretty solid. Had a few reps where my feet split kinda wide)

B. Squat Clean, 1/60 sec for 12 sets @ 70-75%

(220--felt really solid technique wise, but the squat felt super slow)

C. Overhead Walking Lunges, 3 x 24 steps, rest as needed, start light **focus on good overhead position and not hyperextending low back

(95#--didn't add weight. Stayed there. My shoulder stability was a limiter, but my core felt strong)

D1. Hollow Hold holding DB in feet and plate OH, 3 x 30-40 sec, rest as needed

(Love/hate these)

D2. Jefferson Curls @ 3020, 3 x 10-12 reps, rest as needed 15#

(I'm loving these again. I think it would benefit me to add reverse hypers again, so I'm gonna add them to my warmup)

+

15 min @ controlled Pace

100’ Overhead Barbell Carry, 115#

30 sec Side Plank/side, 20# DB on hip

20 Alt Step Ups

10 Back Extensions

30 sec Supinated Grip Hang from Bar

(Enjoyed just moving for 15 minutes. I didn't keep up with my Rounds.)

Training Day 9

A1. Seated Z-Press Arnold Press @ 20X2, 3 x 12/arm, rest 20 sec b/w arms

(25# was a good burner even in the first set)

A2. Strict Ring Rows @ 2020, 3 x 10-12 reps, rest as needed **keep hips fully extended in arch body position

(Yes)

+

10 min @ 70-80%

Row 350m

3 Wall Walks

5 Strict Pull-Ups

(3 Rounds)

Rest 3 min

10 min @ 70-80%

Run 200m

10 Wallball, 20#

5 Strict Toes to Bar

(4 Rounds + 200m run)

Rest 3 min

10 min 70-80%

100’ Bear Crawl

2 Turkish Get Ups/arm

20 sec L-sit Hang

(4 Rounds + 50' bear crawl)

Training Day 8

A. Muscle Clean, build to a difficult triple

(165)

B. Hang Squat Clean, build to a tough triple

(215--missed number 3 at 225)

C. Sumo Deadlift, build to a tough 5 @ 20X1

(275--didn't build up any heavier. My hips and glutes were tight, so I didn't wanna push it)

D. 100 Banded Good Mornings

(Yes. Good stretch/burn)

E. Lying Supinated Hamstring Curls Eccentric Only, 40 reps for quality, rest as needed- 

(Didn't have anything to slide my feet on, so I did 20 glute-ham raises)

Training Day 7

A1. Half Kneeling Landmine Press @ 30X2, 3 x 12/arm, rest 30 sec b/w sides

(45#)

A2. 3-Position Single Arm Row @ 20X2, 3 x 12/arm, rest 30 sec b/w sides

(20#)

B1. Lean-Away Strict Pull-Ups @ 20X2, 3 x 6-8, rest 60 sec

(Rough. But good.)

B2. Single Arm DB Bench @ 30X1, 3 x 8-10, rest 60 sec

(35#)

+

4 sets @ easy pace

1 min Row

1 min Bike

1 min Bear Crawl

1 min FLR on Rings

1 min Skip Rope

Training Day 6

A. Muscle Snatch, 4 x 3, rest 90 sec **start light and build off feel but good clean reps

(95,105,115,125)

B. Hang Snatch, tough triple in 10 min

(165--got 2 at 175, but my grip gave)

C. Single Leg RDL w/ back foot elevated against wall @ 3010, 3 x 12/leg, rest 60 sec b/w legs **hold DB’s by side

(35#--burned in my glutes)

D. DB Reverse Lunge, 2 x 15/leg, rest 60 sec b/w legs

(35--same as above)

E. Jefferson Curl @ 3030, 2-3 x 8-10 reps w/ 25#’s, rest as needed

(Felt really good. Still hard for me to keep my legs straight, but I immediately felt better afterward)