D - jog, trunk work, jacked street

0900

1) warmup: 2 mile jog ascent to panorama point

2) 5 rounds:
primal getup complex L, 25#
primal getup complex R, 25#
20 x hollow rocks

3) 3 rounds:
20 x kneeling clapping pushups
10 x single arm bent over kb row L/R, 53#
20 x banded overhead tri extensions, light band

• Notes: Short one today to get moving and do some upper body. 
• Body: Feel great after those sprints yesterday.

C - intensity sprints, trunk

1600

1) warmup: sprint prep

2) sprints in grass w/ hill last 40 yds
2 x 100 yds
2 x 80 yds
2 x 60 yds
2 x 40 yds

*max intensity, full recovery in between

3) cool down walk

4) trunk: 3 rounds
30 seconds get up situp R, 20#
30 seconds get up situp L, 20#
30 seconds side pillar w/ reach R
30 seconds side pillar w/ reach L

• Notes: Good sprint session today. Felt strong and smooth. Took me a while to recover in between each rep.
• Body: Legs were a little sore today.

B - hang power cleans, clean pulls, horizontal push/pull

1600

1) warmup: pawu

2) hang power clean - 5x2 to max
155,175,185,195,205#

3) clean pull from blocks
5 x 185,185#
5 x 225,225#

4) 10 minute amrap:
10 x trx supine rows
10 x true pushups

5) shoulder socket mob, 30# DB

• Notes: Felt decent today on the pulls. Last set was a little ugly but it was fine.
• Body: Shoulder feeling a little bit better. Hamstrings and glutes are sore.

A - back squat, press work, lowers conditioning

0730

1) warmup: pawu

2) back squat 3x10 to max - 185,215,245# (for 11 reps)

3) empty bar push presses - 5x10

4) 5 rounds:
10 x bulgarian split squats (40,50,60,60,60#)
5 x shin hops
20 x low box plyo skiers

• Notes: PR on my 10rm back squat I'm pretty sure. Did an extra rep because I lost cost, but after watching the video I actually did 11. Felt really solid, pretty sure I could do 260# for 10. Stuck with the bar for push presses since the shoulder has been wonky.
• Body: Good. Probably my last week of consistent training for a long time, as we are leaving the country fairly soon here.

B - weighted lunges, farmer carries

1600

1) weighted walking lunges - 25 yds each trip, with weight vest
weight vest only
heavy bag shoulder carry
heavy bag chest carry
single arm kb carry, 35#
single arm kb carry, 53#

2) farmer carries - 2x45#
3 x 120 yd carry

• Notes: Tweaked my left shoulder yesterday deadlifting, of all things. Think it has just been stressed lately and this was just the last straw. Had some pretty bad pain and nervy sensation down my trap and front delt. Giving it some time to recover.

A - handstands, back squat, lowers conditioning

1700

1) hip circle

2) handstand practice - weight transfers, facing wall, against wall, flutter kicks, wall climbs

3) back squat to 2rm - 215,245,265,285,305#(pr)
*belt and sleeves

4) 15-12-9 for time:
back squat, 185#
dynamic pushups

time - 8:50

• Notes: PR on my back squat double. 2nd rep was a little slow but mostly held it together. I am still going a little bit too deep but I kept my chest up much better and didn't lose back position. Metcon was dirty.
• Body: Good.

E - sprint conditioning, jacked street

1700

1) warmup: sprint prep, 400m jog

2) 10 rounds for time:
sprint 100 yds
10 x kb swings, 53#

18:47

3) jacked street: 5 rounds, as little rest as possible
10 x hammer curls, 30#
10 x DB hex press, 45#
max reps banded tri extensions

• Notes: The sprints absolutely smoked me. Lungs haven't been challenged in a while and I felt it pretty badly. Took a solid 10 minutes to wallow before starting the accessory work.
• Body: Upper body still pretty sore. Legs feeling much more recovered, though my hammies are tight.

D - step ups, bench

1700

1) warmup: banded good mornings w. hip circle

2) barbell step ups to heavy 20, 18" box
45,75,95,115#

3) close grip bench to 5rm - 95,135,145,155,165#
*crab position holds between each

• Notes: Long day, so cut this one a little short and going to do the conditioning piece tomorrow.
• Body: Traps and upper back are super sore.

C - RDL, power clean ladder, weighted pulls

0730

1) warmup: 5 minute spin bike

2) RDL to heavy 5 - 95,135,165,185,205,225#

3) power clean - ascending ladder w. 60s rest between each set (short rest times)
2 x 135,145,155,165,175,185,195,205(x)

4) weighted chinups - 7 x 25,35#

5) bachar ladder - 1 traverse

• Notes: Decided to go with RDLs today instead of a full lift from the floor. Power cleans felt good, but the short rest made it a little tougher. 195 actually felt really good, then I just couldn't get my elbows around 205. Could have kept going, but I think the idea of this is to cut it when you miss/start getting sloppy so I did.
• Body: Legs are tired and sore. Knees are a little achy too.

B - active recovery, trunk and accessory work

1700

1) 5 rounds:
10 x hollow rocks
10 x med ball to toes, 8#
10 x get up situp, 30# (5L/5R)

2) 3 rounds:
30 yd cocky walk
30 seconds rice bucket, max intensity

• Notes: Very sore from yesterday and didn't get much sleep, so I pushed today's workout back and just got a little movement in after work. Deadlifts and cleans tomorrow.
• Body: Posterior chain is very sore.

A - back squat, press, sprint

1400

1) warmup: deadbugs, lunge twist combo, overhead squats, hip circle, band good mornings

2) back squat to 5rm - 135,185,215,245,265,275#(pr)
max reps @ 80% (225#) - 12 reps

3) press to 2rm - 95,105,115,125,130#

4) sprints - 7x50 yd accelerations

5) cooldown stretch

• Notes: PR on my 5 rep back squat. Felt really solid, though I think I was focusing too much on sitting back on the last set and lost my back a little bit. Sprints felt awesome as well, so this was a really good day.
• Body: Feeling good after some rest this weekend.

C - lowers plyos and conditioning, uppers assistance

1600

1) warmup: deadbugs, banded hamstring resistance, planks, lunge twist combo, see saw walks

2) 8 rounds:
5 x DB box jumps (18") - 10,15,20,25,30,35,40,45#
2 x 5/10/5 drill
60s spin bike
*shoot for best weight box jump

3) scap presses - 3x10x20#

4) 5 rounds, no rest
10 x bar dips
10 x ab wheels

B - push press, upper conditioning

0730

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

2) push press to 5rm - 95, 115, 125, 135#

3) 5 rounds:
10 x wall handstand flutter kicks
10 x med ball to toes, 8#
12 x trx supine rows

4) 3 rounds:
10 x hammer curls, 35#
20 x band tricep extensions
shoulder mobility (crab holds, trap smash, ect.)

• Notes: Haven't gone heavy in the push press in a while since it has been aggravating the shoulder, but today was fine. Still got a little bit of discomfort but nothing like it used to be.
• Body: Wrecked from the deadlifts yesterday. Hamstrings and low back are the worst, but I'm tender all the way up my back into my lats and traps as well. Feels great, but also revealing on how not pulling regularly anymore has detrained me a little bit.

A - deadlift, lowers conditioning

1600

1) warmup: deadbugs, lunge twist combo

2) deadlift to 5rm - 225, 245, 275, 285, 300# (pr?)

3) 5 rounds:
3 x deadlift @ 80% (245#)
20 x plyo skiers
10 x med ball to toes

4) cooldown hamstring stretch

• Notes: Think that might be a pr for my 5rm traditional stance deadlift. I can definitely do more and left some in the tank in consideration for my hammie, but this was still pretty exciting. Hamstring feels 100%, so I think it's time to test out some sprints.
• Body: Feeling good.