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