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.