D - weighted trunk conditioning

1700

1) warmup: 3 rounds
50 x med ball plyo uppers circuit, 6# ball
10 x plank sliders
cocky walks

2) 8 rounds:
Squat walkouts (90-110% of 1rm) - 255,275,295,315,325,335,345,355#
60 yd single arm farmer carry, 53#
*alternate L/R carry each round

3) 2 rounds:
bachar ladder full traverse
30 yd cocky walk

C - cleans

1700

1) warmup: lunge twist combo, deadbugs, clean warmup

2) clean pull + hang power clean + front squat (2+1+2) - build to max
95,135,155,175,185,200#

3) hang power clean + front squat (1+1)
3 x 1 x 200#

• Notes: Quick and fun today. Just building to some heavy lifts and calling it. More trunk work tomorrow.
• Body: Hip flexors and adductors are a little tight. Triceps almost back to normal.

B - uppers conditioning, assistance

0730

1) warmup: empty bar press, t spine extension, db scap protraction

2) 6 rounds:
DB incline press 20-20-15-15-10-10 (35,35,40,40,45,45#)
10 x deficit pushups
10 x trx supine rows

3) 3 rounds:
15 x rear delt flys, 10#
max bar dips (10,8,8)

• Notes: This one burned me out pretty quickly. The incline presses are my weak point. Was pretty nauseous after finishing for whatever reason. Good workout though and a good balance of upper primals.
• Body: Posterior chain is pretty sore. 

A - back squat, conditioning, ankling

1700

1) warmup: deadbugs, see saw walks, empty bar squats

2) back squat to 5rm
135, 185, 205, 225, 245, 255#

3) 6 rounds, quickly
3 x back squat @ 80% (205#)
10 x kb swings, 53#
60 seconds spin bike

4) 4 way ankling circuit

5) cooldown stretch

• Notes: Felt good to put some weight back on the bar today. Got video of 255 and it looked great. Cut it off there since it's significantly more than I have done lately.
• Body: Hip flexors are still tight and slightly sore.

D - med ball plyos, power cleans, ankling

1700

1) warmup: upper body med ball plyo circuit w. 8# ball - 3x50

2) hang power cleans
3 x 95,115
2 x 135,155,175,185
1 x 185,185,185#

3) ankling work - cocky walks and dorsiflexion stepovers
30 ft forward/backwards
30 ft side/side

• Notes: Felt really good to clean again...I have definitely missed it and need to get it back into my weekly program asap. Cleans, specifically hang cleans, are my favorite movement in the gym.
• Body: Smoked from yesterday. Especially biceps and hip flexors.

C - step up, plyos, uppers assistance

1700

1) warmup: 5 minute jump rope, deadbugs

2) barbell step ups to 12" box (5L/5R)
10 x 45,65,95,115,135,145,155#

3) plyos: 5 rounds
30 x low box lateral skiers
10 x goblet squats, 53#

4) 3 rounds w. 20# vest:
10 x bar dips
20 x plate curls, 45#

5) flutter kicks - 4x25

6) upper body soft tissue work

• Notes: Step ups felt really good. Trying a slightly different technique, more in the power athlete repertoire: wide stance, lower box, starting at least 1 foot away from the box and really pulling up and thru with my hammies. High kick thru w. balance at the top. Definitely is more of a posterior chain model of stepping. The upper body circuit was crushing me for some reason today.
• Body: Upper back is sore here and there, generally tight and needs some massage up there.

B - uppers conditioning, assistance

1500

1) warmup: 3 x 10 strict press/60s deadbug home position

2) 6 rounds:
5 x depth pushups
10 x landmine push press (5L/5R) - 55,55,60,60,65,65#
12 x russian KB swing, 53#

3) 5 rounds:
max reps DB hex press, 45# (20,18,16,13,12)
10 x band pull aparts, slow and controlled

4) soft tissue work - adductors and upper back

• Notes: Good one today. I really pushed it on the hex presses and improved significantly from the last time I did this workout. Focusing more on my shoulder and scap positioning with some warmup drills to dial in my left shoulder. The pull aparts took a lot of mental energy but felt really good. Going to try to keep these practices up.
• Body: Legs are sore - hamstrings, adductors and quads. Upper back and traps as well.

A - front squat, assistance

0730

1) warmup: pawu, see saw walk to burpee, empty bar front squats

2a) front squat to 7rm in 5 sets
135,155,175,195,205#

2b) in between each set: 10 x half kneeling DB presses (5L/5R) w. 30#

3) 3 sets:
10 x st. leg band hamstring
10 x bulgarian split squats, bodyweight

• Notes: First time front squatting in a while. Upper body was the limiting factor here as I was pretty tight in the shoulders today. Felt good at 205 though and hamstring was solid and strong.
• Body: Hamstrings are already getting pretty sore. 

Active Recovery

1200

1) 30 minute walk

2) hill sprints in the park: 6-8 reps ramping up from easy stride to quick turnover

3) primal getup complex w. 25# kb - 5 each side

• Notes: Today was an unfuck yourself day. Spent all weekend sick with a stomach bug and today I'm finally feeling back to normal. Just wanted to get some easy activity in before getting back to normal work tomorrow. Diet and fluids have been all messed up. Eating solid foods again, and I can feel my body soaking up the nutrients and feeling much better. Squatting tomorrow.

C - friday

0730

1) pawu

2) 5 rounds w. 25# vest
5 x ring pullups
10 x pushups
10 x bulgarian split squats (10L/10R)

3) 3 rounds w. 25# vest
single arm kb farmer carries, 53#
60s plank

B - upper conditioning and assistance

0730

1) warmup: tspine mobility, scap pro/retraction, presses

2) 5 rounds:

15 x DB incline bench (30,35,40,40,40#)

15 x supine trx rows

3) 3 sets:

12 x DB rear delt fly, 15#

12 x bar dips

• Notes: This one took surprisingly longer than it looks. The supine rows still burn me out so fast it was hard to recovery quickly.

A - lower body conditioning, curls

1400

1) warmup: pawu, plyo skips, box jumps, hip capsule work

2) 20 minute amrap:
5 x back squat, 185#
5 x box jumps/shin hops
60s spin bike sprint

6 rounds completed

3) 4 rounds:
15 x box squat to parallel, empty bar
15 x band hamstring curls
15 x DB curls, 25-30#

4) adductor/hamstring stretching

• Notes: Took some extra reps in the box squat to really nail down my form and focus on my hips...seemed to help a lot. Hamstring got tight for a second doing the shin hops so I switched to box jumps. I think the hops are still just slightly too explosive. 
• Body: Rested, feeling good.

D - upper body plyos, bike and skill work

1700

1) warmup: deadbugs, planks, captain morgans, lunge twist combo

2) 3 rounds:
5 way upper body med ball plyo circuit, 10#
10 x strict pullups

3) spin bike intervals:
4 x 1 minute max intensity
handstand practice in between each set

4) adductor mobility

• Notes: Quick one today. Shoulder was bugging me so I didn't do the clean and jerks that were planned. Felt good to get sweating though.
• Body: Glutes are pretty sore, little bit in the upper back as well.

C - lowers conditioning, horizontal push/pull

0730

1) warmup: deadbugs, plank, captain morgans, lunge twist combo, cocky walks

2) 5 rounds:
10 x bulgarian split squats each leg, 20# DBs
30 x low box plyo skiers
30s goblet squat hold, 53#

3) 4 rounds:
10 x close grip bench (115, 135, 145, 155#)
10 x single arm kb row, 53#