Z press, Rows, upper body assistance

1200

1) warmup: deadbug,side pillar circuit w/ 10 kg DB,spider man lunge,see saw to burpee

2) openers
chest, 2.5 kg plates
triceps, 1.25 kg plates
landmine row

3) DB Z press - 5 x 5,10,12.5,12.5,12.5 kg
*barbell hinge opener between each set

4) 4x
10 x supinated barbell row (40,45,45,45 kg)
50 ft reverse inchworm crawl

5) 3x
3 x tempo L-pullups from box, neutral grip (1/2 ROM)
10 x DB back fly, 6 kg each
10 x strict bar dip

6) cooldown - kb quad smash

• Notes: Not a big day here, just wanted to work some upper body. Planned to do some sled conditioning but ran short of time. Definitely due for some sprints or conditioning work here soon.

Deadlift, conditioning

1100

1) warmup: deadbugs,leg cradle lunge,lateral lunge pull thru,see saw

2) openers
biceps, 4 kg DBs
triceps, 1.25 kg & 2 kg
chest, 1.25 and 2 kg
jefferson
lat pulls - 2x15x70 kg

3) deadlift to heavy 10, full stop
10 x 80,90,100 kg

4) condo - 3x
30 seconds max effort spin bike
15 x double kb front squat, 20 kg each
2 x 100ft kb suitcase carry, L/R
2 x 100ft kb farmer carry
30 seconds rest between each

5) cooldown stretch - middle splits

• Notes: 10 rep deadlift sets take a while and take it out of me. Planned on doing uppers as well but conditioning after this was plenty. Pull felt and looked strong. I could feel lots of the strain and strength from my abs instead of my back, which I like. Since improving my hinge deadlifting has become a much different exercise and much more ab intensive.
• body: traps are sore.

Power cleans and plyos, DB hex/back extensions, sally shoulders

1030

1) deadbug,plank,side plank circuit,spider man

2) openers
landmine rows - 2 sets
single arm lat pull L - 2 sets @ 30 kg
triceps - 1.25 kg plate
Ts/Ys/Is - 1.25 kg plate

3) stiff leg deadlifts
20 kg kb - 1x60 seconds
20 kg barbell - 1x60 seconds

4) 4x
3 x power clean (40,60,70,80 kg)
5 x depth pushups, 3 blue plates
2 x PA burpee into 5/10/5 lateral drill

5) 10 minute EMOM - 1 x power clean @ 80 kg

6) 3x
10 x lower back extensions (ET), 10 kg plate
max slight decline DB hex press, 20 kg DBs (17,17,15)

7) "sally up" with shoulder opener (straight arm) - 2.5 kg plates

• Notes: Lower body external torque, upper body internal. Plyos today as well. Progressed off of last session by adding a burpee into the 5/10/5 drills as well as adding some plyo pushups. Keeping the weight on the cleans rather low and adding stress with reps and plyos. Tried some decline DB bench but shoulder really wasn't happy. I've found the DB hex press is the best and one of the only ways I can work the bench press motion without shoulder and scap issue. Weighted pushup is a much better option for me. Sally up was terrible. 
• Body: No soreness from our hike yesterday. Feeling good. Lots of sleep and recovery, no stress.

Single arm deadlifts, step ups/jumps, rows/pushups, sled drags

0900

1) deadbugs,lateral lunge pull thru,spider man

2) openers:
shoulder, 3 kg
triceps, 1.25 and 3 kg

3) single arm barbell deadlift - 5 x 20,40,40,40 kg each arm
*awesome lat activation

4) plyos: 5 rounds
10 x barbell step ups, 40 kg (5 each leg)
shin hop+broad jump (1+2)

5) 2x:
max DB rows - 20,25 kg
max pushups (5 full ROM, then rep out on torque)

6) sleds
reverse drags @ 70 kg - 2x50m
bear crawl drag @ 70 kg - 1x50m

7) kb squad smash

• Notes: Great day. Felt fast and strong on the plyos with good balance on the step ups. Also got very effective lat activation on the deadlifts for the first time in a while and I think it's one of the best ways for me to get it firing, especially on the eccentric portion. Sled session was great and the bear crawl was on point...only needed one.
• Body: Biceps and elbows are still a little tight, lats are sore. Feeling great overall.

Back squat and overhead work

1100

1) warmup: deadbugs,plank,spider man,see saw

2) openers:
hinge w/ kb
jefferson
single arm lat pulls - 2x10 @ 40 kg, extra set on L side
lat pulls - 2x10 @ 70,80 kg

3) DB Z press to heavy 6 - 7,8,9,10,12.5 kg each

4) back squat to heavy pause 5 - 65,75,85,95 kg
*3 sec pause
*20 x ghd's before and after (10 IT/10 ET)

5) max reps double kb front squats, 2x20 kg - 21 reps

6) overhead carries
double kb, 2x12 kg - 2x100 ft
25 kg plate - 2x100 ft

7) max reps bar dips - 17
max reps banded tri extensions - 18

• Notes: Tired and stiff from work lately. Today was mostly about loosening up and not doing anything to stressful. Felt good to move as always. Strength is getting better slowly.

Warmups, metcon, mobility

1400 - easy day to warm up and get things loose

1) warmup: scap work, deadbugs, plank, side pillar circuit w/ 5,6,7 kg DB extended, leg cradle lunge, spider man lunge, boxing

2) openers
biceps - 4kg
single arm DB row - 15 x 15,25 kg (focus on left)

3) 3 rounds, 1 minute rest between each:
60 second spin bike sprint
10 x landmine press, +20 kg
20 x low box plyo skiers
2 x 50 yd DB farmer carry, 30 kg each

4) 10 minutes boxing on the heavy bag

5) middle splits, t-spine, hamstrings, trap stretch and some yoga for cooldown

• Notes: Really sore today so just wanted to get in and move around to shake off the tightness. My left lat is still having trouble waking back up and it was hard to connect during the DB rows. Need to get back to doing rope pulls. It truly was the best thing I've found to get my lats going.
• Body: Traps, lats, hamstrings, mid-back, glutes...all sore. 

Openers, Power clean/lateral speed work, sled drags

1000

1) scap work

2) pawu - deadbugs, planks, spider man lunge, see saw to burpee

3) openers
hinge w/ empty bar
jefferson squat w/ empty bar
shoulder opener w/ 3 kg dbs
landmine row - 2x10 L only
ghd: 2x10 hip extensions IT, 2x10 low back extensions ET

4) power clean build to heavy, comfortable triples - 3 x 40,50,60,70 kg
then....3 rounds:
3 x power clean, 80 kg
2 x long 5/10/5 sprints

5) sled work w/ +65 kg
2 x 50m reverse drag, 5 minute rest
2 x 50m bear crawl drag, 5 minutes rest

*on the bear crawls I crawled the first half and then just came to my feet for the 2nd half

6) seated hamstring stretch w/ band

• Notes: Fun one today. Actually had much more planned cut it short and decided to play with the sled a little bit. Basically just has a thin rope looped that you can pull or put around your waist to drag. The bear crawls are pretty uncomfortable because its thin and digs into your hips, and also keeps your steps super narrow which felt like a limitation. Gonna mess around with it some more, but it's still plenty brutal. Enjoyed playing around with torque on the ghd. The ET variation I find very difficult. Power clean felt meh, and my sprints looked childish slow on video. All good though, everything feels great.

External Torque 1

1) pawu

2) ET openers - landmine rows,jefferson squat

3) lat pulldowns - 2x15 @ 70,80 kg

4) pause back squat - 5 x 60,70,80,90 kg
*3 sec pause

5) 3x
5 x kb abductor squats (x to z), 20 kg
5 x box jumps

6) max reps double kb front squat, 2x16 kg - 22 reps

7) 3x
10 x supinated bb row (40,45,50 kg)
5 x med band pallof press, each side (tried both IT and ET, ET was way harder)

8) 3x
30 seconds DB lateral raises, 8 kg + max hercules hold thumb up
30 seconds DB curls ET, 12.5 kg

9) cooldown stretch - shoulder extension and middle splits

• Notes: Have a consistent gym for about 3 weeks. Doing some experimenting with internal and external torque days as a way to organize my lifts. Internal torque is deadlift/hinge pattern and upper body pressing, while external torque day is squat/jump pattern and upper body pulling. Really like it so far, but mostly it just feels good to get back in the gym.
• Body: Very rusty, tight, and not very strong. Shaking the cobwebs off after lots of time traveling, sitting, eating and sleeping poorly. Already feel better!

Internal torque 1

1600

1) pawu - deadbug,plank,side plank circuit,leg cradle lunge,spider man lunge combo,see saw walk to burpee

2) IT openers - biceps,shoulder,hinge

3) deadlift - 10 x 60,60,80,80

4) DB walking lunges - 20 x 12.5,15,17.5 kg each hand

5) 3x:
10 x empty bar floor press, focus on torque
10 x DB Z press, 8 kg

6) 5x:
max reps DB hex press, 17.5 kg (min 10)
30 seconds bar dip support

7) LATT on spin bike - 5 x 30 seconds on, 60 seconds off
max intensity

8) cooldown stretch - upper body, overhead squat mobility

Balance - week4/day2

1000

1) warmup: scap work, iso lunges, deadbugs

2) openers - shoulder/landmine row

3) landmine press - work up to heavy 5 each arm
empty bar,10,15,17.5,20,22.5 kg
*focus on lat engagement, internal torque, and not shrugging

4) single arm barbell press - 5x3 each arm, 20 kg

5) sandbag(punching bag) conditioning - 3 sets w/ 2-3 minutes rest
3x in a row:
5 x sandbag squats
20m sandbag carry

6) rope pulls - 2x100 ft, 5 minutes rest between
+50,55 kg
*tried to go heavy, but this was tough to keep it together

7) max bar dips - 18

• Notes: Last workout at industrial fitness. We leave tomorrow morning to go travel the rest of the south island and head up to wellington. Training will be sparse and probably more primal and sprint-related. Sad to leave, but looking forward to new adventures!
• Body: Hamstrings and upper back are sore.

Balance - week4/day1

1200

1) 500m row, scap warm up, iso lunge, and raph drills

2) openers - hinge,bicep,shoulder,landmine rows

3) supinated strict pullups - 2x5

4) lat pulls - 1x15x80 kg

5) pause deadlifts to heavy 7 - 50,50,60,60,80,80 kg
*pause for 3 seconds at the bottom, keep the weight in the hands not on the ground
*barefoot
*these were hard for me

6) max reps sandbag DB front squat, 50 kg - 15 reps

7) farmer carry - 2x45m turn every 15m
37.5 kg DBs

8) stiff leg deadlift - 2x60 seconds w/ 2 minutes rest, 20 kg KB

9) 400m punching bag carry - 1 break

10) cable crossover - 2x10x30 kg

11) 500 ft sled sprint, 20 kg

• Notes: Tried out some pullups today to see if I could get into my lats more. Still seemed like I was a little trap-heavy but I need to see video. So the pause deadlifts...were really challenging. Couldn't work up very heavy because my grip was a huge limiter, but they made my hamstring feel really really good. Between those and the stiff leg sets my hips and hammies felt amazing. Opted not to work on the jefferson as it has been bugging my hips a little bit.
• Body: Felt great to get back in the gym.

Thursday

Thursday (31st) - 0800

1) openers - hinge, jefferson, bi/shoulder

2) 3 rounds:
10 x weighted pushups (vest + 15 kg plate)
6 x weighed ab wheels (vest)

3) sled drags - 3 x 200 ft for max weight (+80,100,120 kg)

4) 400m punching bag carry - 1 stop

5) shoulder burner w/ 5 kg - 1 set all the way through

Openers, lat pull, sandbag db press, overhead carry, rope pulls, bag carry

1200

1) openers - bi/shoulder/hinge/jefferson(stick)

2) lat pulls - 2x15x80kg

3) sandbag press (used 2 db's push together) to heavy 5 - 10,12.5,15,17.5,20,22.5 kg (x 4th)
*press the db's together like a hex press

4) overhead carry - 2x200 ft w/ 20 kg plate
*focused on not shrugging and keeping lats engaged

5) double arm rope pull/row @ +80 kg, reverse drag back (50 ft each) x 2

6) rope pulls - 2 x 200 ft pull @ +40 kg
rest 5 minutes between

7) punching bag carry 200m

• Notes: Tried some new things trying to emulate a sandbag press using two db's...work OK but still not the same. Kept the weight light to dial in my shoulders. Would love to find a way to get access to a yoke for carries.
• Body: Rope pulls were much better today. Hamstring is also getting much better. It's still tight and tender right on that inside head but noticeably improved from yesterday.

Openers, scap work, DB press, floor drills, sled push, carry, triceps

0800

1) bicep/shoulder/hinge openers

2) scap protraction work
-db protractors
-quadruped work
-wall reach drills

3) lat activation: landmine rows - 2x10 each arm

4) single arm DB press - 3 x 10,15,17.5,20,22.5 kg
then...DB Z-press 3x5x12.5 kg

5) Julien's floor warm up drills - 2x thru
crab walk - 2x15m
crab walk + pushups - 2x15m
rabbit - 2x15m
panther (forward/backward) - 2x15m
cricket (forward/backward) - 2x15m

6) 3 x 500 ft sled push @ 40 kg, 2 minutes rest in between
rest 3 minutes then...
400m punching bag carry

7) 3x
30 sec band tri extensions
30 sec dip support hold
30 sec rest

• Notes: Tried out the floor drills today and liked them - I think they are good ways to integrate my shoulder/scap work as well. Going back to spending some more time on dedicated serratus activation in my warm ups again, trying to get this winging to calm down. 
• Body: The hamstring is definitely tender today. Sled pushes felt fine, but my squat motion is certainly inhibited. Keeping an eye on it. Again, hinging feels fine.

Openers, wide pause squat, db squats, lat pulls, cables

1400

1) openers and scap work

2) wide stance pause squat to 5rm - 60,80,100,110,120 kg(pr)
*3 sec pause in bottom
*barefoot

3) DB sandbag squat - 2 x max reps, 50 kg (23,20)
3 minutes rest in between

4) lat pulls - 2x15x80 kg

5) cable crossover - 2x10x15 kg each

• Notes: Mixed bag today. PR'd on my squat and really pushed it hard on the last set, however after the DB squats I felt a little tweak in my right inner hammy/adductor. Not too surprising as I am changing a lot of things with my squat technique and really stressing that part of my hammies, but I think all the reps and the wide stance today was too much. I feel it the most during a step/lunge on that side. Pure hinging feels fine though. Going to let it rest and give it some massage attention, shouldn't be a big deal.
• Body: Feeling good other than that.

Plyos, lunges, dips, shoulders, carry

1) pawu - 2 sets, iso and dynamic

2) dynamic prep - 50 ft, 4 ways at each
cocky walks, a skips, step overs

3) plyos
a. 3 sets
5 x med ball throw circuit, 6 kg
5 x MR hamstrings + pushup
5 x shin hop + box jump (20",30",30"+2 plates)

b. 3 sets
5 x depth pushups (2 blue plates+2 yellow plates)
20 x lateral skiers

4) barbell walking lunges w/ high knee pull thru
3 x 100 ft @ 40 kg

5) bar dips - 3x max reps (16,10,8)
60 sec rest between

6) shoulder burner w/ 5 kg DBs (lat raises and flys)

7) 400m punching bag carry

Openers, lat pulls, barbell press, rope pulls, single arm carries, drags

0800

1) openers

2) lat pulls - 2x15x80 kg

3) single arm barbell press - 3x3 w/ empty bar (each arm)

4) 5 minute amrap: single dumbbell, 30 kg
5 x DB front squats
5 x DB push press

7 rounds

5) rope pulls - 2x150 ft @ 40 kg

6) single arm DB overhead carry - 3x100 ft each arm @ 20 kg

7) sled drags - 2x300 ft @ 80 kg

• Notes: Didn't have time to do the sprints and carries at the end today, but hit it hard on the drags. Rope pull has gotten slightly weaker since I have taken some time off from it, but my technique was much more dialed in this time with my lats. Felt good to get back on the rope. Barbell press has definitely gotten stronger since last time. 
• Body: Left hip kinda flaring up again. I am very tight right now and in need of some massage, but I still can't nail down what is aggravating it. Jeffersons might be slightly too aggressive...next time going to try them just with a stick.

Rest day

Rest today. Sore as shit.

• Body: Back extensors, lats, glutes, and adductors very sore. Back especially today from the rowing.

Openers, sloth press, DB decline bench, row sprints, carries

1200

1) pawu
openers - biceps/shoulder/hinge/jefferson

2) sloth press, alternating - 10 x empty bar, +2.5 kg

3) DB decline bench (slight decline) w/ pause - 8 x 15,20,20,20(neutral grip,20(neutral grip) kg
then...max reps hex press @ 20 kg - 20 reps
*focus = shoulders retracted and depressed, no shrugging/no forward translation!!!
*keep left lat engaged

4) row 500m TT - 1:41 @ #6
rest 3 minutes, then...
200m row performed every 2 minutes x 4
*max intensity on 1st row, then try to stay within 10%
*averaged 40-41 seconds

5) 400m punching bag carry - took two breaks

• Notes: Worked the openers again today, then took some time to dial in my db bench technique with Dan watching my shoulders. He noticed that my left lat tends to give out at the top of the movement and I end up protracting a little bit. Really focused on keep my shoulders locked back and it made a world of difference, as well as made my lats and abs cramp up and fatigue like crazy. I think this is one of the big things I have been missing. Going to keep working on it at lighter weights.
• Body: Holy shit I am sore. Glutes, hamstrings, and adductors primarilly, and then my lats and obliques are totally fried. Not sure what I did differently as none of those exercises were new, but it's great as this is exactly the areas I need to be working on.

Openers, wide pause squat, sandbag DB squats, lat pulls, cables/wheels, carries, sled

1100

1) openers - bicep/shoulder/hinge/jefferson
*2 sets at each

2) wide stance pause back squat to 5 rm - 60,80,90,100,110,115 kg
*barefoot
*3 second pause

3) DB sandbag front squat (press position) - max reps @ 45 kg (20)
2-3 minutes rest
DB sandbag squat - max reps @ 45 kg (31)

4) lat pulldowns - 2x15x80 kg

5) 2x
10 x cable crossover, 15 kg each
15 x ab wheels

6) sandbag carry out and back max distance (~200m)

7) 500 ft sled sprint, +20 kg

• Notes: Right back at it with Julien's program. Only have a few weeks left in this gym with sled equipment available so I am trying to take advantage of it. Improved the pause squat by 5 kg. Really committed to working on the openers warming up today, and both the hinge and jefferson were making my hips feel great. Felt primed and ready for the squat but at the same time felt like I definitely need more work on the openers. 
• Body: Calves and hips are tight from the hike.

Openers, single arm press, lat pulls, squat walkouts, squats

1400

1) biceps/shoulder openers - 3 kg
2) lat pulldowns - 2x15x80 kg
3) single arm db press - 3 x 15,17.5,20,22.5 kg each arm
4) cable crossover - 1x10x15 kg each
5) long squat walk outs (end of platform and back) - 2 laps at each
60,80,100,120,140 kg
6) max reps DB sandbag squat, 50 kg - 30 reps

• Notes: Quick one today. Tried rope pulls but finger still can't grip well enough. Improved in the DB press, and improved in the DB squats adding 5 kg. Really like those squats and they feel amazing on my hips. Now just need to go heavier.

Friday - Squats, uppers assistance

0900

1) biceps/triceps/rear delt openers

2) wide stance squat to pause 5 - 60,80,90,100,110 kg
*barefoot
*3 second pause

3) DB sandbag squat - max reps at 45 kg (30)

4) lat pulldowns - 2x15x80 kg

5) 2 x 15 sec db lateral raises / 15 sec hold
30 seconds rest
2 x 15 sec db lateral raises / 15 sec hold
60 seconds rest
2 x 15 sec db back fly / 15 sec hold
30 seconds rest
2 x 15 sec db back fly / 15 sec hold
*6 kg DBs

6) single DB overhead press - "bring sally up"
*15 kg DB

• Notes: Taking a crack at some of Julien's programming today. Mixed and matched a little bit, but will dive in fully after next week's hiking trip is done. Found a good way to recreate the sandbag squat grip with the dumbbell, though its definitely not as challenging as a front rack hold.
• Body: Hip flexors are sore from the sprints.

Thursday - intensity sprints

1200

1) pawu

2) sprint prep: ankling, A skips, DF step overs (all 4 directions)

3) lateral agility
-lateral shuffles
-90 degree sprint starts
-5/10/5 drills

4) tall lean sprint starts

5) intensity sprints - 5 x 100m max effort, 4-5 minutes rest in between

• Notes: Really good day on the field. The lateral stuff made my hips feel dramatically better and I need to be doing it more often since I'm not in sport right now. Sprints were tough but I felt strong and dialed in.

Upper body torque

0900

1) biceps/triceps openers - 3 kg

2) 5 sets:
5 x single arm DB press (10,12.5,15,17.5,20 kg)
10 x cable crossover (10 kg)

3) hip mobility work

• Notes: Easy accessory work today. Still not gripping anything with my right so slightly limited. Messed around with the cable crossover to try to develop some good torque habits with my shoulders.
• Body: Finger is getting better, still going to be a little bit though. 

Plyos, lunges, shoulders

0800

1) warm up skills and drills
lunge-band adduction/IR
band resisted deadbugs
4-way ankling/4 way A skips
single arm reverse sled drags
charlestons

2) barbell lunges, to bumper plate
10 x 20,30,40,50,60,60,60 kg
*see saw walk between each set for hamstring activation

3) shoulder finisher - DB lateral raise/back fly circuit w/ holds
set 1 - 7 kg and 4 kg
set 2 - 4 kg

• Notes: Out of commission with my right hand so just worked on some balance today and shoring up some deficiencies. 
• Body: Hips back to normal after Friday, but still slightly wonky. Trying not to get too sweaty until I get the finger bandage changed tomorrow, then should be able to get back into things.

Strongman - Z press, lat pulls, sumo deadlift, sleds

1000

1) bicep/tricep/shoulder openers (4,2.5,2.5 kg)
2) landmine row - 2x10
3) DB Z press - 3x8x12.5 kg
4) lat pulldowns - 2x15x75 kg
5) see saw walks and hinge practice
---
1) sumo deadlift - 10 x 60,80,100,110 kg

2) rope pulls - 2x200 ft @ 40 kg
3-5 minutes rest between
*focus on chest up and lats!

3) reverse drags - 2x300 ft @ 80 kg
5-6 minutes rest between

4) sled sprints - 2x300 ft @ 40 kg
3-5 minutes rest between

quad and lat foam rolling

• Notes: Upped the distance on the drags and it was much more difficult/appropriate. Kept the rope pull weight the same and really tried to dial in my technique, which made it pretty tough this time around. Trying to make it a little bit cleaner each time. First set smoked my lats, 2nd set I just ran out of gas and loss my form...as a result my biceps got destroyed. Need to remember to go for max intensity on the drags and not worry about completing both sets.

Plyos, hang cleans, clean extensions

0800

1) pawu

2) plyos: 3 rounds
5 x MR hamstrings
20 x plyo skiers w/ pause
10 x med ball throw circuit

3) shin hop + broad jump
3x3 - increase speed between land/jump each rep

4) clean warmup

5) hang clean - 2 reps at each weight
60,65,70,75,80,85,90 kg
then...
clean extensions 2x5 @ 100 kg

• Notes: Clean wasn't feeling quite as strong today. Overall felt a little tired from yesterday's session (not much soreness, just slightly stiff). Plyos felt great though, and I think hitting some solid plyos before strength work is the best way to warm up. Hit the heavy clean extensions at the end to add a little bit of volume to today.
• Body: Hammies and lats are a little stiff.

Back squat, step ups, swings, decline bench, rows, pushups, dips, carries

1100

1) pawu and hinge practice w. empty bar

2) back squat - 5 x 60,80,100,110,120 kg

3) 3 rounds:
10 x barbell step ups to parallel (50,50,50 kg)
10 x kb swings, 32 kg

4) decline db bench (3 plates stacked) - 10 x 15,20,22.5,22.5
*slow eccentric, 2 sec pause at bottom, looking for chest activation
10 x pushups in between sets (focus on IT on the way up and full scap protraction at top)

5) 3 rounds:
10 x single arm db rows (25,30,30 kg)
10 x bar dips

6) db farmer carries
150 ft @ 32.5 kg
2 x 75 ft @ 37.5 kg
2 x 75 ft @ 40 kg

• Notes: Good day - no conditioning just working on overall strength. Could have gone heavier on the squat. Decline bench felt really good on my shoulder, and pairing it with the pushup was helping me dial in my internal torque and getting my chest firing properly (or so it felt). The db rows destroyed my obliques in a way that I haven't felt it a while...i'm probably gonna be sore from that alone and I need to be doing these more. Carries were tough but got me feeling good.
• Body: Good overall!

Strongman - barbell rows, single arm presses, sumo deadlifts, conditioning

1000

1) biceps/triceps/shoulder openers - 3 kg
2) Is/Ys/Ts - 1.25 kg
3) 3 rounds:
10 x supinated barbell rows (50,55,60 kg)
15 x ab wheels
60 seconds rest between
4) single arm barbell press - 3x2 w. empty bar
5) sumo deadlift to heavy 10 (*focus on proper IT) - 60,80,100 kg
6) single leg RDL w. empty bar - 3x3 each leg, slow cadence

conditioning
1) reverse sled drags 2x200 ft - 80,90 kg
2-3 minutes rest

2) rope pulls 2x200 ft - 40,40 kg
2-3 minutes rest

3) sled sprints 2x200 ft - 40,40 kg
2-3 minutes rest

• Notes: Kept it conservative on the deadlifts trying to really dial in the internal torque. Barbell press feels much stronger now and I really feel it working my lats. Single leg RDL was very difficult for me so going to keep doing them. For the conditioning, rope pulls are getting really strong. Added weight on the drags and decreased weight on the sprints to try to increase me speed. Next time I would like to increase the length of the drag (300 ft) and keep the weight at 80. 

Plyos, clean combo

0800

1) row 1k warmup

2) plyos - 3 rounds:
5 x upper body med ball throw circuit, 6 kg
5 x depth pushups (1 blue, 2 blues, 2 blues+1 gray)
5 x 1/4 barbell squat jumps (20,30,35 kg)

3) 2 rounds:
5 x depth pushups (2 blues+1 green, 2 blues+1 yellow)
5 x 1/4 barbell squat jumps (40,40 kg)

4) clean combo: build to max
power clean+clean deadlift (3+3)
40,60,70,80,85,90 kg(x 2nd clean, made the 3rd)
*eccentric scap control work with band between sets - L side only

• Notes: Stuck with some basic plyos today, I was feeling pretty tired before warming up. Ended up getting a solid session in and I really like the plyo pushups paired up with the squat jumps. Meant to include some lateral work but totally spaced it. Clean felt good - shouldn't have missed my 2nd rep on the last set as I could have easily caught it, just got a little soft mentally.
• Body: Legs are a little bit tired from yesterday.

Back squat P5, DB neutral bench, lat pulls/ring support, hill sprints

1200

1) pawu - db deadbugs, planks, st arm captain morgans, see saw walks, leg cradle lunges

2) back squat to pause 5 - 60,80,95,105 kg
then...3x5x100 kg no pause

3) neutral grip DB bench - 10 x 20,22.5,27.5,27.5,27.5 kg

4) 3 rounds:
12 x lat pulldowns, 75 kg
max time ring support

5) pushups, serratus activation - 1x10

6) steep hill sprints - 4 x 15 seconds, max intensity
~60 seconds rest between

• Notes: Basic strength work today with some hills for conditioning. Improved my pause squat by 5 kg, probably could have gone heavier. Added another set on the DB bench, next time will do hex presses.
• Body: Hips are tight and I need some work. Abs could use some soft tissue work as well.

Strongman 7.1

1100
openers
1) biceps/triceps/shoulder openers - 3 kg
2) rear delt I/Y/T - 1.25 kg plate
3) landmine rows - 2x10
4) DB Z press to 8rm - 10,12.5,12.5 kg
5) lat pulldowns - 3x15 @ 70 kg

conditioning
1) single arm DB overhead carry (outdoor corner to corner) - 50 ft for max weight
20,22.5,25,27.5

2) rope pulls - 2x100 ft @ +60,70 kg

3) DB farmer carries - 3x150 ft for max weight (DB rack to building corner and back)
30,35,35 kg

4) 4 minute shoulder complex, 4 kg

5) max reps punching bag squats - 25
then...150m bag carry
max reps punching bag squats - 13

• Notes: Good day. Can still go heavier on the rope pulls I think. Love the bag squats, but my back was smoked for the carry and I was struggling.
• Body: Sore from yesterday! Hamstrings, calves, and tibs. Great places to be sore after that workout.

Dynamic day - plyos, power clean ladder, single arm work, RDLs, carries

0730

1) warmup: banded deadbugs, captain morgans, leg cradle lunges, 4 way cocky walks, lateral skips

2) plyos - 4 rounds
4 x MR hamstrings+plyo pushup
4 x broad jumps
4 x tire flips

3) 5x3 tall box jumps (3 tires)

4) power clean ladder - 2 reps at each weight, 60 seconds rest between each double
*start at 60, adding 5 kg each set and building to a max
60,65,70,75,80,85,90,95,100 kg

5) single arm barbell bench, empty bar - 3x5 each arm

6) single arm KB RDLs - 2x10 each arm (16,20 kg)

7) 200m bag carry - only 1 break!!

8) 10 kg plate flips - 5x5 each hand

• Notes: Big day on my clean. After feeling pretty crappy last week I was super dialed in today. Maybe doing all of the plyos beforehand primed everything but I felt good at hit a pretty solid 100 for a double. Tried to keep the rest as close to 60s as possible, but at the end it was slightly longer. Tried fooling around with the single arm bench, but it actually didn't feel very good on my shoulder. Still having trouble finding ways to implement horizontal pressing strength work that agrees with my shoulder. DB bench and hex presses seem to be the best thing so far. Bag carry was way better today! Only took 1 break instead of the usual 3.
• Body: Feeling good. Getting settled into my sleep routine.

Back squat 8rm, DB bench heavy 10, step ups/dips/triceps, shoulders

0800

1) deadbugs, planks, lunges, see saw walks, lateral lunge pulls

2) back squat to 8rm - 60,80,100,115 kg(pr)
*internal rotation and hip capsule between sets

3) DB bench - 4x10 (20,25,27.5,27.5 kg)
then...
max reps DB hex press @ 22.5 kg - 16, 13

4) 3 rounds:
10 x DB step ups, 20 kg each hand
10 x bar dips
20 x band tri extensions
rest 60 seconds

5) 4 minute DB lateral raises circuit, 4 kg each

• Notes: Good day with a pr on my 8 rep back squat. Going to move back down to 5 reps now and start doing pauses as well. Only slightly upped volume on the DB bench with two top sets at 27.5. Need to keep doing some work on those. Oddly enough a pronated position felt stronger than neutral (triceps). Much stronger on the hex presses though. 
• Body: Feeling pretty solid. Upping my calories a lot to keep up with my schedule. Trying to be tech-free by 9 pm, and at least in bed reading around 10.

Strongman 6.2

1200

openers
1) biceps/triceps/shoulder openers x2, 3 kg
2) 3 rounds:
10 x DB rows (20,22.5,25 kg)
15 x ab wheels
3) lat pulldowns - 2x15 (65,70 kg)
4) viking sloth press - 5rm each arm (+5,10,12.5 kg)

conditioning
1) squat walkouts - 1 lap at each
140,140,140 kg

2) reverse sled drags - 2x200 ft @ +80 kg
90s rest between

3) sled sprints - 2x200 ft @ +60 kg

• Notes: Did the sled work with 2 other partners today, so we rested until the next person went. Got slightly into that sled zone feeling woozy, which was good. Didn't get a chance to do farmer carries today. Did longer squat walkouts today to try to replicate the yoke carry. Took about 10 steps back out of the rack then 10 steps forward. Definitely challenging on the obliques and closer to replicating the real things.
• Body: Sleepy this morning, but came back and napped and felt better this afternoon. Left hip is very tight and needs more work, despite spending lots of time this morning loosening things up.

Clean combo, plyos, shoulders

1200

1) leg and arm band resisted deadbugs

2) clean warmup w/ empty bar

3) power clean+hang power clean+front squat (1+1+3)
20,40,60,70,80,90 kg
then...
clean extension+clean high pull+power clean (1+1+1)
4 sets @ 80 kg

4) plyos - 4 sets
12 x dynamic pushups to 1 plate
5 x weighted 1/4 jump squats (20,30,35,35 kg)
5 x box jumps (30 in --> +2 plates)

5) trunk - 2 sets
2 x captain morgans
2 x side plank pull thrus
2 x side plank abductors
*straight thru on both sides

6) 6 minute shoulder complex, 4 kg DBs

7) 4 way cocky walks - 50 ft each

• Notes: Felt a little weak an choppy today on my cleans. Coordination just wasn't really there so I was under what I did last time. Took some weight off and just repped my clean pulls finishing with a full power clean...by the end things were feeling a little better. Felt good to get a solid plyo session in and I would to be doing it more often on these clean days.
• Body: Feeling pretty good. Trying to make do on less sleep but getting a little better about naps.

Strongman 6.1

1200

1) biceps/triceps openers - 3 kg
2) Is/Ys/Ts - 2.5 kg plates
3) landmine rows - 2x10
4) DB Z-press build to heavy 5 - 10,15,17.5,15 kg
5) lat pulldown wide grip - 2x15 @ 65 kg

strongman conditioning
1) single arm barbell press - 3 x 2 reps each arm, empty barbell

2) single arm barbell deadlift to heavy 3 - 30,40,40,40 kg

3) single arm DB overhead carry - 2x100 ft @ 20 kg

4) rope pulls - 2x200 ft @ +35 kg (4 trips)
3 minutes rest

5) max reps punching bag squats - 22
rest 30 seconds
200m punching bag carry

6) 300m sled push @ +50 kg (20 trips)

• Notes: Dialed back the weight on the openers to try to really lock in my technique and torque. Landmine rows are really helping me find my lats. Need to keep the Z press at 15 kg for now and just rep out there because it gets ugly going any heavier. Implementing lat pulldowns instead of pullups for the time being to try to fix this shoulder. Sandbag squats felt much stronger today and really good on my hips. You can definitely feel the difference in the internal torque with the weight between your legs.
• Body: Hips are really tight, especially my internal rotators. Shoulder are a little bit achy as I have been pretty aggressive working on them lately. Tomorrow will be a rest day, just hiking.

Plyos, back squat, db bench, lunges, carry

1600

1) warmup - deadbugs, captain morgans, leg cradle lunges

2) plyos - 3 rounds:
rotational med ball throws x 4 reps each way, 6 kg wall ball
4 x MR hamstrings + plyo pushup

3) back squat to 8 rm - 60,80,100,110,110 kg

4) single arm alternating DB bench - 2x10x20 kg
then...
DB hex press 2x max reps @ 20 kg - 15,12

5) single arm racked KB walking lunges - 50 ft. each arm (10 lunges)
20,24,32 kg each arm

6) 200m punching bag carry

Strongfit Seminar Day 1

Recap of Day 1 Strongfit Seminar in Melbourne: Principles and Philosophy of Training

Wanted to recap my feeling after day one so that I remember how I feel right now. All of the discussion were interesting though familiar as I have followed lot's of Julien's work. Some of the new things, however, I found very interesting. A few below:

• Upper body assistance work should be guided by
• Pull > external torque > long head of biceps
• Push > internal torque > short head of biceps
• Depending on what movement you are trying to improve you need to choose assistance work that follows the same pattern
• Squatting = internal torque on the way DOWN; external toque on the way UP; this is a huge and complex topic, we barely scratched the surface but it is interesting food for though (especially when looking at chinese weightlifters)
• Training muscles in assistance/isolation....primary muscle functions:
• obliques - eccentric
• quads - concentric
• biceps - eccentric and isometric (short head), concentric (long head)
• triceps - concentric
• hamstrings - eccentric (inside head - this is WAY underdeveloped), concentric (outside head - too strong usually)
• these muscles perform the best under this type of contraction
• How does Julien choose exercises?
• max intensity, max blood flow, win factor (the athlete needs to feel that they have WON or accomplished something)
• proper torque applied
• has to balance the box
• must show the problem, fix the problem, and provide feedback to athlete about how they are performing
• *in nature, typically unilateral movements and rotation/anti rotation planes are the most common
• The KB overhead carry is inferior to yoke or DB's because it forces external torque, which we don't want overhead (stop doing these basically)
• I need to do more lat pulls because I have no lat activation. Pullups are too advanced, do lat pulls
• Keep a low WES (ex the sled)

First baby shoulder warmup to wake us up:

On a continuous running clock:

15 seconds db lateral raises+15 seconds thumb up iso hold (x4)
rest 1 minute
15 seconds bent over db flys+15 seconds palm up iso hold (x4)
rest 1 minute
30 seconds db presses+30 seconds overhead hold (x2)

• This was a nice little circuit that got the blood flowing. I have done this one in his programming but never with this little rest and this intensely. Gonna keep it up because its pretty tough.

Finally, here was the workout that we did this afternoon. I will write it down first and put comments after...

1) rope pulls - 2 sets of 2x100 ft @ +60 kg sled

3-5 minutes rest between

2) reverse sled drags - 2 sets of 200 ft @ 80 kg + person

3-5 minutes between

3) harnessed sled drags - 1 set of 400 ft (turn at 200) @ +100 kg

4) sled sprints - 1 x 200ft @ +60 kg

• It is very difficult to describe what happened today by looking at the above work. Part of it was the group setting, which pushed the intensity high, but everything done was done at absolute max red line capacity. This is the idea of strongfit. Maximal intensity with low skill, low eccentric, and low weight-bearing exercises. The reverse drags and the harnessed drags were by far the worst, but I'm still not sure why. Eventually the quads just cramp and totally shut off, and the weight/distance was just enough that the last 15 yards or so feel like being beaten with a bat. Afterwards looking around at everyone you could tell we were all in the same boat. I literally couldn't see or hear properly and was dizzy for 20 minutes on the verge of puking. It just felt like my body needed to shut off for 10 minutes and reset. I am no stranger to pushing myself physically but this definitely tapped into another level that is difficult to go by yourself. Now that I have come down from it there was definitely something magic going on in the room, and it was awesome that Julien and Richard were right there with us hurting just as much. Julien gave a great speech about pain versus intensity, and pushing the threshold of intensity to a point that we are afraid to go. Most importantly that discomfort does not mean damage. It sounds like this is exactly what he wanted. Fun day, curious to see how I feel tomorrow. And goddamn that's one way to teach the principle of intensity. Oh, and I need to do lat pulldowns more.

Power cleans, clean extensions, deficit pulls, dips/pallof

1200

1) clean warmup
-pause @ knee, mid-thigh
-top down and bottom up

2) power clean to 2rm - 60,70,80,85,90,92.5,95(x 2nd) kg
*3 x shin hops between each set
then...
clean extensions 3x3 - 95,100,105 kg

3) deficit deadlifts from bumper - 1x10x60 kg, 2x10x70 kg

4) 3 sets:
bar dips (21-15-9)
band pallof press (5 each side)

• Notes: Took video of my cleans today and they looked so easy, but again felt difficult. The second rep at 95 I just lost mentally and didn't even try to get under. First rep felt rough but looked really strong. Weird. Didn't have much gas for assistance work today, but my dips felt waaaay stronger than usual. Busted out all of the sets unbroken.
• Body: Tired, but good overall.

Strongman 5.1

0800

Openers
1) bi/tri openers - 2 times thru, 4 kg
2) rear delt warmup - 2x10, 4 kg
3) landmine rows - 2x10 empty bar
4) DB Z press to 5rm - 10,12.5,15,17.5 kg
5) strict chinups - 2 x max (11,8)
6) lateral raises + holds
4 x DB lateral raise circuit, 5 kg
2 x DB lateral raise circuit thumb up, 5 kg
7) Single DB overhead press(15) + 30 seconds overhead hold
2 rounds @ 17.5 kg

Strongman
1) single arm kb clean + press + overhead squat to 3rm
2 sets @ 12 kg
*overhead squat still limited

2) single arm deadlift to 3rm - 30,40,40 kg

3) kb waiter carry: 2x150 ft
16,20 kg

4) rope pulls + sled push back: 2x200 ft (4 trips)
+30,35 kg

5) DB zercher squat max reps @ 40 kg - 22
*move weight up to 45 kg next time
1 minute rest....then....

6) 200m punching bag carry

• Notes: Solid day. Z press is improving, chinups are improving, and so are the lateral raises. Landmine rows are still really tough actually and I don't need to add any weight yet. Still having trouble with the overhead squat complex mobility-wise. First time trying single arm barbell deadlifts and they are awesome...kept it conservative there. Broke 20 reps on the DB squats so time to go heavier...god those suck. Finished with the bag carry which was extra special right after the squats. Fun one today!
• Body: Taking more naps to catch up on sleep. Feeling good today. Still overcaffeinating though...

Back squat, plyos, upper push

1200

1) see saw walks, band abduction, hip mobility

2) back squat to heavy 8 - 60,80,90,100,110 kg

3) plyos - 3 rounds:
5 x MR hamstrings + pushup
5 x depth pushups w/ pause
5 x lateral lunge pull thrus L/R
5 x depth pushups w/ pause

4) 3 rounds w/ weight vest (~15 lbs)
15 x clapping knee pushups
60 seconds plank

5) max bar dips - 17

• Notes: Had to bail on my planned workout because I was beat from training and little sleep this morning. Got a good squat in though and some solid plyo work.
• Body: Feel fine, just short on sleep. Might have to start taking some naps.

Strongman 4.2

1500

Openers
1) biceps/triceps openers - 4 kg
2) rear delt warmup - 4 kg
3) 3 rounds:
10 x supinated barbell rows, 50 kg
15 x ab wheels
4) viking sloth press to heavy 5 each arm - 5/7.5/10 kg
5) 2 x max chest to bar chinups, scap engagement and no traps! (10,8)

Conditioning
1) squat walk outs - 5 deep breaths at each weight, focusing on neutral pelvis and glute engagement, build to max (60,100,120,140,160,170 kg)

2) 7 minute amrap: 32 kg KB
10 x kb suitcase deadlifts
100 ft kb suitcase carry
score - 100 deadlifts total

2 minutes rest

3) 7 minute amrap
100 ft punching bag carry
10 x punching bag squats
score - 40 squats

4) sled sprints - 3x50 ft EMOM w/ +40 kg
*must stay below 25 seconds each sprint
score - 7 rounds

• Notes: Great day and felt strong. It felt good to have 170 kg on my back with the walk outs (~370#). Shoulders felt good also. Changed up my row technique and really focused on bringing the bar into my hip crease instead of farther up my chest to get some more late activation. The lat pump I get from these workouts feels so good. I really enjoyed the suitcase amrap and felt it a lot in my obliques, while the squat/carry workout I found absolutely horrible.
• Body: Feel good!

Deadlifts, deficit pulls, bench, step ups/plyos, jacked street

0730

1) warmup: deadbugs, plank scap pushups, side planks, side lunge pulls

2) deadlift to heavy 3, no hook grip - 60,100,120,140,150(x 2nd),150(x 3rd) kg

3) deficit deadlifts from plate, speed focus - 3x10x60 kg

4) close grip bench - 3x5x70 kg
max reps @ 60 kg - 13
*shoulder band mobs between sets

5) 3 rounds:
upper body med ball plyo circuit, 4 kg - 30 reps
10 x db step ups (parallel), 20 kg db's

6) jacked street - 3 rounds, 30 seconds between each
30 seconds hammer curls, 15 kg db's
30 seconds banded tri extensions
max time ring support holds

• Notes: Didn't have a heavy pull in me today. Filmed the sets at 150 and they actually looked totally fine but they felt like dogshit to me. Pretty much just bitched out and my grip felt weak without the hook grip. Going to keep the reps a little higher for the time being before dipping down into these heavier pulls. Linear progression going on the bench. Really enjoyed the deficit work.
• Body: Need to get some better sleep but feeling fine. It might be time for a caffeine reset unfortunately.

Strongman 4.1

1200

1) biceps/triceps openers - 2 rounds @ 4 kg
2) rear delt warmup - 2 rounds @ 4 kg
3) landmine rows - 2x6x10 kg
4) barbell Z press to 3rm - 20,30,35,40,45 kg
5) 4 x 15 seconds db lateral raises+15 seconds thumb up holds, 5 kg
6) 4 x 15 seconds db lateral raises thumb up+15 seconds palm up holds, 5 kg
7) 2 x 30 seconds single db press+30 second overhead hold, 15 kg

conditioning
1) single arm barbell press - 5x2 each arm, empty bar

2) kb waiter carries - 50 ft max weight
16,20,24 kg each arm

3) rope pulls - 2x50 ft + push back
60,70 kg

4) max reps db zercher squat, 40 kg - 20

5) 2x200m sandbag carry
immediately followed by...
300m sled push (20 trips) @ +50 kg

• Notes: Getting steadily stronger in everything. Moved up to 5 kg db's for the shoulder stuff (except the openers), and my Z press is much stronger now. Really like the single arm barbell presses and they felt great on my shoulder. Forced a little of stabilization. Surprisingly the db squats were really difficult today and were stressing my abs a lot. 

Clean combo, clean pulls, db bench, carries

1400

1) clean warmup

2) clean combo: power clean+hang clean+front squat (1+1+3) build to max
40,60,80,90,95 kg (pr)

3) clean extension+clean deadlift (2+2) build to max
100,110 kg

4) side plank combo - captain morgans+straight leg lift+rotation (3+3+3)

5) db bench - 4x10 (20,22.5,25,27.5 kg)

6) carries w. Jay - as few stops as possible
2x200m farmer carry, 27.5 kg
2x200m sandbag carry

• Notes: Good day with a pr in the clean combo. I think I can get 100 next time. The carries were awful and very long. Farmer carries were tough but the bag carries just crush your soul because you never truly fail, it just sucks.
• Body: Hips still tight and I need to do some gut smashing.

Strongman 3.2

1500

1) warmup: band hip flexor openers
2) biceps triceps openers, 4 kg
3) rear delt warmup, 4 kg
4) 3 rounds:
10 x supinated barbell row (50,55,55 kg)
15 x ab wheels
5) viking sloth press - heavy 5 each arm (empty bar, 2.5, 5, 7.5 kg)
6) 2 x max pullups (wide, neutral) - 8,10

strongman conditioning
1) squat walkouts - 5 big braced breaths at each weight (60,100,120,140,160 kg)

2) db farmer carries - 2x100 ft @ each weight (40,42.5,45 kg)

3) harness sled drags @ +50 kg
200 ft drag, 3 minutes rest
200 ft drag, 2 minutes rest
150 ft drag, 1 minute rest
150 ft drag

4) sled sprints @ +40 kg - 4x50 ft EMOM until failure
*4 sets completed

5) 200m punching bag carry

• Notes: Good day. I would like to move up to 50 kg farmer carries for at least 100 ft or so. The sled drags and sprints were bad today. The emom was especially painful. It was taking about 35-40 seconds to finish the 200 ft, so very little rest was left. I am really learning to love the sled work.
• Body: Hips are tight.

Pause squat, close grip bench, flips/dips

1100

1) 500m row

2) Back squat to pause 3rm - 60,80,90,100,110,112.5,115 kg

3) close grip bench press - 5 x 60,60,70,70 kg
max reps @ 60 kg - 12 reps

4) 10 minute amrap
5 x big tire flips
8 x bar dips

5 rounds even

• Notes: Simple strength work today. I am pretty stagnant on the bench and it seems like I end up doing the same weight every time. Will see if I can start improving my max reps at some lower weight to get a little volume in. Pleased with the squat and it felt great.
• Body: Legs a little bit tight. Went on about a short run last night that felt pretty good.

Strongman 3.1

1200

1) triceps/biceps openers - 4 kg
2) Rear delt work - 4 kg
3) landmine rows - 2x8
4) DB Z-press to 3rm - 12.5,15,17.5,20 kg
5) DB lateral raise + holds - 8 sets of 10 + 15 second hold @ 4 kg

strongman conditioning:
1) kb clean+kb strict press+kb overhead squat (3+3+3)
3 sets @ 12 kg

2) kb waiter carries - 2x100 ft each arm w. turn around, 20 kg

3) rope pulls - 2x200 ft (5 trips pull down/push back) @ +20 kg
3 minutes rest between

4) max reps DB goblet squat, 40 kg - 13
max reps DB zercher squat, 40 kg - 15

5) cooldown stretch

• Notes: Good day until the rope pulls. They absolutely smashed me, and by the time the squats came around I was dizzy and had nothing left. Went home to eat after that without doing any carries or sled pushes. Without a doubt there is something magical and terrible about rope pulls, and it has become my single favorite exercise for upper body conditioning. It's closer to soul conditioning.
• Body: Lower back is sore, in a good way. Legs are also a little tight and fatigued.

Deadlift, lunge, sprint conditioning

1000

1) warmup: 500m row, pawu

2) single leg RDL practice, empty bar

3) deadlift - work up to 5rm (60,90,100,130,140 kg)
*up 10 kg from last session

4) KB walking lunges, rack position - 10 steps each arm, at each weight (16,20,24,32 kg)

1800

1) 2 laps barefoot jog

2) sprint prep drills - A skips, 4 way cocky walks

3) 5-10-5 drills

4) lateral agility drills - 90 degree take offs

5) 10 minute emom: 100 yard sprint

• Notes: Pr on my 5 rep conventional deadlift. Took video, and although it felt difficult and slow it looked pretty good. Still have weight in the tank. Sprint work was good and it has been a while. Need to include more lateral work in my programming. It always makes my hips feel good.
• Body: Beginning of the week...well rested and ready to get after it. Starting up personal training clients this week as well, so will be in the gym pretty regularly from now on.

Power cleans, pull combos, back squat, trunk work, curls/tris

0900

1) pawu

2) clean warmup w. empty bar

3) power clean to 3rm (40,60,70,80,85,90 kg)
*5 x 30" box jumps between each set

4) power clean+clean extension+clean deadlift w. pause @ knee (1+1+1)
80,80,85,85 kg

5) back squat to 3rm (60,100,110,120 kg)

6) trunk - 3 rounds:
10 x strict knees to elbows
10 x kb get-up situps, 16-20 kg

7) 3 rounds:
10 x hammer curls, 15 kg
20 x banded tri extensions

8) hip and elbow massage/mobility

• Notes: Clean was decent today. Would like to get back to consistent work at it and really push to get back up to 100+ kg. Back squat is still not what it should be at, but it's coming along. Grinded the last rep out slightly.
• Body: Been at it for 4 days in a row now but still feeling good and strong. Hungry as hell though and having trouble eating enough on my current budget. Food quality is definitely dipping slightly.

Strongman day 2.2

Openers

1) biceps/triceps @ 4 kg

2) Ts and Is x 10 @ 4 kg

3) supinated barbell rows - 2x10 (50,55 kg)

4) viking sloth press - 2x10, (empty bar)

5) pullups - 2x10

6) DB lateral raises circuit - 6x15+15s hold (4 kg)

Stongman conditioning

1) squat walk outs - worked up to 140 kg, holding neutral position for 20 seconds or so

2) farmer carries, 200 ft - 30,32.5,35 kg

*turn every 50 ft

3) reverse sled drags, +50 kg - 3x150 ft

*60s rest between each

4) sled drags, +50 kg - 3x150 ft

*60s rest between each

5) prowler sprints, +40 kg - 3x200 ft, turn every 50 ft

*60s rest between each

*alternate high/low push

6) kb arms supported deadbug - 3x4 w. hold @ end

7) band hip mobility work & quad smash

• Notes: Subbed squat walk outs for yoke carries. Getting more of an idea for the intensity on the sled work, as well as finding the correct distance/weight. Still don't have much of an option for sandbag carries but I'm working on it. Going to start training clients in the next week at the gym, so will hopefully be back in the game soon. 
• Body: Feeling good. Hiked yesterday and felt really strong, I think due to all the sled work. No soreness to speak of but could use some more regular mobility work for sure.

RDLs, lunges, floor press, push accessory, sleds

1500

1) row 500m, hip mobility warmup

2) get-up situps, 16 kg - 3x5 each side

3) RDLs - 8 x 40,60,80,80 kg

4) single arm kb walking lunges - 50 ft each arm
12,16,20,24,32 kg

5) floor press - 4x8x60 kg

6) 3 rounds:
20 x kneeling clapping pushups
10 x bar dips

7) reverse sled drags @ +40 kg
100 yds, 60 yds, 30 yds

8) sled drags @ +40 kg
2x100 yds (1st fast walk, 2nd fast knee drives)

• Notes: Fun one today with Nathan. The drags were the crux and we beat ourselves up a little bit. Reverse drags were awful and almost like an isolation exercise on your quads. Definitely got pukey feelings at the end.