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.