Friday

Friday
A. Power Clean, 5 TnG/min for 8 min @ 55%
B. Back Rack RFE Split Squat, 10-10-8-8-8/leg, rest as needed b/w legs
C1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
C2. Hollow Body Hold, 5 x 40 sec, rest 90 sec
D. Single Arm DB OH Carry, 4 x 100’, rest as needed **off feel w/ shoulder

A. Done @ #165

B. Started @ #205 and that was a little ambitious. sets were 205/185/185/skipped/skipped. Shoulder started to hurt so I called it. 

C1. Done

C2. Done

D. Done with #30

Wednesday

Wednesday
A. Back Squat with Chains, 3/min for 8 min @ 55% bar weight + chains
B1. Standing Press, 10 x 3, rest 30 sec @ 50%- move bar as fast as possible
B2. Strict CTB Pull-Ups, 10 x 3, rest 30 sec- move as fast as possible
C. 3-Position Snatch, 1 set/ 90 sec for 6 sets building
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets


A. 255# with chains

B. 10x3 Strict C2B. Felt good

Skipped the rest. Still some pain in the shoulder. It got better as a worked and body warmed up.

Tuesday

A.M.
Run 10 min easy
Row 10 min easy
Bike 10 min easy
+
Mobility

P.M.
5 sets @ high effort
15 Cal Row
35 Double Unders
15 Cal Bike
Rest 60 sec
+
1 Negative Muscle Up/min for 5 min
+
3 sets @ high effort
Run 400m, rest 30 sec

AM:
Done

PM:
1:52
2:04
2:03
2:05
1:55

Skipped the rest

Monday

Monday
A. Snatch Grip RDL @ 3010, 5 x 5, rest 2 min **use straps **going to just below knee
B. Overhead Squat @ 55X1, 3 x 5, rest 3 min
C1. Back Squat, 3 x 5 @ 75-80%, rest 60 sec
C2. Legless Rope Climb, 3 x 2 reps, rest 2 min
+
Bike Sprint, 8 x 10 sec MAX EFFORT, rest 1:50

A. Done - 135/155/185/185/185. Harder than I thought it would be

B. Skipped - Shoulders in a lot of pain 

C1. Done - 345/345/345 

C2. Done

Bike Sprint - Done

Saturday

Saturday
A.M.
A1. L-Sit Strict Pull-Ups, 5 x 4-5 reps, rest 30 sec
A2. Ring HSPU’s, 5 x 3-5 reps, rest 90 sec
B1. Incline Bench Press, 4 x 5 reps, rest 30 sec
B2. Assisted Archer Ring Pull-Up, 4 x 10 alternating reps, rest 2 min

Skipped all this. Shoulders/upper body were in a lot of pain. I tried to do 1 strict HSPU and couldn't do it.

I did this:

2K row
rest as needed
X3

Friday

W1
Friday
A. Power Snatch, 5 TnG/min for 8 min @ 50%
B. Back Rack RFE Split Squat, 5 x 10/leg, rest as needed b/w legs
C1. GH Raises @ 50X1, 5 x 4-6 reps, rest 30 sec
C2. Hollow Body Hold, 5 x 35 sec, rest 90 sec

A. Done @ 115. A lot of pain/tightness in my shoulder
B. 135/155/165/165/165
C1. Done
C2. Done

Wednesday

Wednesday
A. Banded Deadlift, 8 x 2 reps on the min, bar @ 50% 1RM
B. Strict Muscle Ups- 5 min or 1 negative muscle up for 8 min
C1. GH Raises @ 30X1, 5 x 4-6 reps, rest 30 sec
C2. Ice Cream Makers, 5 x 5 reps, rest 90 sec **As controlled as possible

A. use 235. Worked up to a blue band. Never done these before so I had to experiment some.
B. Skipped
C1. Did 2 rounds
C2. Did 2 rounds
- Im not good at ice cream makers. Had a hard time keep my legs out