Mon
Warm up 500 meter row, dislocates, foam roll
135 X 10 X Military press
95 X 10 X Klokov Press
BW X 10 X Roman chair situps
15 minutes
Blue band pull aparts X 20 X 5
Tues
Warm up 500 meter row, dislocates, foam roll
115 X 2 X 3 X Fatbar DL
205 X 2 X 3 X Fatbar DL
225 X 2 X 3 X Fatbar DL
245 X 2 X 3 X Fatbar DL
295 X 2 X 3 X Fatbar DL
115 X 2 X 3 X Fatbar Power Clean
165 X 2 X 3 X Fatbar Power Clean
Wed (Have another CF competition that I got volunteered for Sat)
Warm up 500 meter row, dislocates, foam roll
400 meter run
115 X 20 X Thrusters
4:30
This is the first workout with my three partners Sat with a 15 minute cap. 
Thurs
Warm up 500 meter row, dislocates, foam roll, lax ball work, stretching
Just getting blood flow going and wanting to get ready for Sat.
Sat
Warm up 500 meter row, dislocates, foam roll
185 X 21 X Front squat
BW X 21 X Chin Ups
BW X 21 X 28 in box jumps
185 X 15 X Front squat
BW X 15 X Chin Ups
BW X 15 X 28 in box jumps
185 X 9 X Front squat
BW X 9 X Chin Ups
BW X 9 X 28 in box jumps
18:30
[quote]sen say wrote:
- YouTube [/quote]
lol
Mon
Warm Up
1 mile run, dislocates and foam rolling
5/3/1
Military Press
135 X 2 X 5
165 X 1 X 5
175 X 1 X 5
185 X 1 X 5+= 8
Assistance work for time
115 X 10 X Military press
75 X 10 X Klokov press
Blue Band X 10 X Pull Aparts
Times 5 rounds 8:55 min
Plan on the next three months doing 5/3/1 with the above type approach.
Its winter time to work on strength again for a bit.
[quote]Derek542 wrote:
Plan on the next three months doing 5/3/1 with the above type approach.
Its winter time to work on strength again for a bit.[/quote]
Did you get the new edition? Has lots of cool templates. Iām starting the 5/3/1 BBB 13
Week Challengeā¦or something like that.
Glad you have me back!
[quote]sen say wrote:
[quote]Derek542 wrote:
Plan on the next three months doing 5/3/1 with the above type approach.
Its winter time to work on strength again for a bit.[/quote]
Did you get the new edition? Has lots of cool templates. Iām starting the 5/3/1 BBB 13
Week Challengeā¦or something like that.
Glad you have me back![/quote]
No I did not. But I have old book in PDF and I always did the BBB, I am just now going to use the BBB in a more circuit training type approach.
Tues
Dislocates and foam rolling
Front Squat
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 5
255 X 1 X 5
275 X 1 X 5+=6
BBB for time
135 X 10 X Back Squat
50 DB X 10 X Stiff leg DL
Times 5 rounds 6:50 (this sucked)
Thursday
Warm up 500 meter row, dislocates, foam roll
135 X 6 X Fat Bar Clean and Press
BW X 7 X Burpee Pull Ups
BW X 10 X Sit ups
200 meter run
5 rounds 20 minutes
Fri
Warm up 500 meter row, dislocates, foam roll
135 X 1 X Thruster
155 X 1 X Thruster
185 X 1 X Thruster
205 X 1 X Thruster
225 X 1 X Thruster
245 X 1 X Thruster
275 X 1 X Thruster Missed couldnāt lock out
BW X 10 X Toes to bar
BW X 20 X 24 inch box jump
BW X 7 X Hand stand push up
Times 5 rounds for 21 min
Mon
Warm up Dislocates, foam roll
Military Press
135 X 2 X 5
155 X 1 X 5
165 X 1 X 3
185 X 1 X 3
195 X 1 X 3+=4
BBB for Time
115 X 10 X Military Press
75 X 10 X Klokov Press
Blue Band X 10 X Pull Aparts
8:25
Tues
Warm up 500 meter row, dislocates and foam rolling
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 1 X 3
225 X 1 X 3
245 X 1 X 3
275 X 1 X 3
295 X 1 X 3+=4
BBB for time
155 X 10 X Back Squat
50 DB X 10 X Stiff leg DL
Times 5 rounds 7:50
Fri
Warm up 500 meter row, dislocates and foam rolling
Strength workout
Thrusters
135 X 2 X 5
185 X 1 X 3
205 X 1 X 3
225 X 1 X 3
Circuit workout
155 X 12 X DL
155 X 9 X Hang Cleans
155 X 6 X Push Press
Times 5 rounds 15:20
Sat
Warm up 500 meter row, dislocates and foam rolling
400 Meter run
BW X 15 X Pull ups
BW X 50 X Air Squats
BW X 15 X Elevated Feet push ups
Times 3 rounds 20:30
Mon Fucking shoulder is killing me today for some reason, so just got in and out.
Warm up 500 meter row, dislocates and foam rolling
Military Press
135 X 2 X 5
155 X 1 X 5
185 X 1 X 3
195 X 1 X 3
205 X 1 X 1
Done, some stretching but my shoulder is shooting pain down my right bicep FML
Ice and an ice cold adult beverage stat.