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.