Strength 3.1 pull/press

 1) prep:

assault bike

SLRDL

ground scap work

lateral lunge/rot

2) deadlift - 3x5 @ 285# w. straps

3) close grip bench press - 3x5 @ 155#

*8 x seated full abduction raises @ 5#

4) accessory: 3 sets

8 x single leg kb RDL (53#)

8 x db incline bench (45#)

5) skill:

hollow body holds

seated L sits/loaded extension

kb pushups

Strength 2.3 - Upper pull

 1) 3x

60s assault bike

split stance side plank x 4 breaths ea

kb lateral hip shifts

2) barbell pendlay row - 3x5 @ 165#

then...3x9 @ 135# in IT

*bicep opener between every set (10-15#)

3) 3 sets:

8 x ipsilateral db step up (20" box), L/R

2 x true form spin ups to max speed (14.3 was highest)

*focus on posture, turn over, and arm swing

4) db pullovers 10/8/8/6 (45,50,55,60#)

Strength 2.2 lower push

 1) prep

assault bike

kb lateral hip shifts

deadbugs

2) back squat

3x5 @ 245#

then...3 rounds:

5 x back squat @ 225 (ECC)

5 x nordic hamstrings

5 x db jumps (20# each hand)

3) db goblet squat - 3x10 @ 100#

4) pump: 3 rounds

max reps supine rows, neutral grip

max reps true push ups

max time overhead plate marches (45#)

Strength 2.1 Pull/press

 1) prep:

assault bike

SL kb rdl

quadruped scaps

2) deadlift

3x5 @ 275#

then...

deficit stiff leg deadlift 3x6 w/ straps (225,235,235#)

3) bench press

3x5 @ 145#

10 x seated full ROM db scaption/abduction (5#) in between each set

then...

db neutral incline bench 3x8 @ 40#

4) accessory: 3x

20 x seated band hamstring curls (failed on last set)

10 x d.kb skull crushers (18#)

Strength 1.3 Upper pull

 1) prep: assault bike

2) barbell pendlay row - build to a heavy/moderate 5

65,95,115,135,155,165#

*biceps opener in between each set (15#)

*band shoulder ER ISOs in between each set

then...

3x7 @ 135# in IT

3) 3 rounds:

8 x s.db step ups ipsilateral R/L (45#)

10 x db pullover on bench (45#)

8 x d.kb alternating presses (26#)

8 x strict pullups

60s true form run (nasal inhale, mouth exhale)

• Notes: Another fun one today. It's nice to have an assault bike and true form to get some good conditioning in again. Mostly loving the strength work though. 

Strength 1.2 - Lower Push

 1) prep:

assault bike

spiderman lunge complex

elbow planks

reverse plank flows for shoulder extension

2) back squat - build up to heavy 5 for today

5 x 135,185,225,245,265#

then...

3 sets:

5 x back squat @ 225# (slow ECC, fast CONC)

5 x nordic hams

5 x db jumps (15# each hand)

2 min rest between

3) db goblet squat

15 x 60#

12 x 75#

9 x 90#

10 x 100#

4) arm farm: 2 sets

20 x band triceps

20 x band hammer curls

20 x band lateral raises

• Notes: Fuck this was fun. This is truly how I like to train - strength work with dynamic stuff in between - be fast and athletic then get a mean pump. Feels good after doing all the high rep and hypertrophy stuff over the past months. Granted my squat is weak as piss right now, but overall this felt great. Going to be wearing my lifters for squats for a little bit, as I am trying to focus on more leg drive and to stop using my hips so much. I need to keep doing nordics....they felt sketch.

Strength 1.1 Pull/press

1) assault bike

2) SL bb hinge opener

3) deadlift - build to moderately heavy 5

135,185,225,255,275,295#

*grip started to fail, didn't want to use straps

then...

3x6 deficit stiff leg w/ straps @ 225#

4) close grip barbell bench - build to moderate 5

95,115,135,155#

then...

3x8 @ 135#

5) accessory: 3 sets

12 x single leg glute bridge off bench (building towards straight leg)

max dips

6) true form strides - 5 sets

*open up and get cycling quickly; use the hammies functionally again

• Notes: R shoulder wasn't feeling too hot on the bench so I chilled with it. Deadlifts felt strong and honestly easy, definitely could have gone up with straps. Good place to start for right now.

Get right session

 Travelled for a wedding this week and am just stiff and beat up. Just wanted to move today.

1) 5 min assault bike

2) 4 sets:

5 x trap bar deadlift @ 225#

5 x slow eccentric shoulder openers (10#)

8 x ab wheels

3) 4 sets:

60s assault bike push

10 x dead stop d.kb alternating rows (55#)

10 x d.kb alternating floor presses (45#)

10 x lateral mb slams (10#)

Garage

 1) prep: 2x

single/double foot pogo sequence

sb FR marches

side plank rotations/hip drops

d.db alternating rows

d.db alternating floor presses

2) sandbag split squat ISO hold

2 x 15s each leg @ 60#

2 x 15s each leg @ 100#

*finish the hold with a powerful and fast drive thru to standing

3) sb front squat eccentrics - as slow as possible on the way down (6-8s)

2 x 3 @ 60#

4 x 3 @ 100#

then...

20 reps @ 60# normal tempo

*wore lifters

4) pump: 4 sets

10 x alternating db incline presses (25#)

10 x alternating db curls (25#)