Thursday

Box Deads

135 X 6
135 X 6
225 X 4
275 X 3
315 X 3
365 X 1

Standing Shoulder Press (Not Push-Press, slow no cheat)

95 X 6
95 X 8
135 X 6
185 X 3
205 X 2

Barbell Upright Rows

95 X 8
115 X 6
135 X 3

Barbell Shrugs

225 X 10
315 X 10
405 X 10
455 X 6

Box deads were done from a 6" platform...see pic. Trying to enhance speed on my deadlift pull by ensuring my hip flexors, lower and upper back all work in tandem and not on their own.

Barefoot Tech

Merrell Trail Gloves

Wednesday

Box Squats

135 X 6
135 X 6
225 X 6
225 X 6
315 X 6
315 X 6
405 X 4
405 X 3

4 rounds for time:

400M sprint
7 toes to bar
15 Goblet squats 50lb
10 Dumbell Curls 45lb

7:32......murderous...I'm laying on the floor dying as I type this....
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Tuesday

Deads

135 X 6
135 X 6
225 X 5
275 X 5
315 X 3
365 X 3
405 X 1

BOR's

135 X 8
185 X 6
225 X 3

5 Rounds for form: (Overhead squat form is terrible)

Deads/Hanging Snatch/OH Squat

95 X 9/95 X 6/95 X 3
115 X 9/115 X 6/115 X 3
135 X 9/135 X 3/95 X 3 ( working on shoulder position)
135 X 9/135 X 3/115 X 3 (solid form)
135 X 9/135 X 4/115 X 3

Time to refuel...body is running on 'E'.
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Monday

Incline Press

135 X 6
135 X 6
185 X 4
225 X 4
275 X 3
295 X 1
305 X Miss

3/4 Press

315 X 5
365 X 3
405 X 3
455 X 2

AMRAP

15/15/15 Pull Ups, Box Jumps, Push Ups

Completed 6 rounds with 38 seconds to spare. Conditioning is way low..here is the play by play per round.

Round 1- No issues
Round 2- No issues
Round 3- Hit a wall (standard blood sugar drop..it evened out in Round 4
Round 4- Caught myself drooling a bit..
Round 5- Box Jumps are my new anti-christ..
Round 6- ......

Need to increase my conditioning a ton....today was day 1.

Push hard.

J.
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