Tues
Warm up, 500 meter row, dislocates, foam roll
135 X 12 X Power Clean and Press
BW X 15 X GHD Situps
BW X 100 X Jump Rope
Times 4 rounds 20 min
Was on a 4 day cruise with the wife. Was a good break, before we open the new clinic.
Wed
Warm up, 500 meter row, dislocates, foam roll
Military Press
95 X 2 X 5
135 X 2 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
195 X 1 X 5
205 X 1 X 5+= 4 missed 5
115 X 10 X Klokov presses
75 DB X 10 X Bench Press
4 sets
Iāve been following your progress over the last couple weeks and its great to see consistent training. I like the simple approach to your template. Keep up the good work.
Thanks, I am a creature of habit. With my work and family its really the only thing (diet and training) that I stay consistent with.
Thurs
Warm up, 500 meter row, dislocates, foam roll
Not sleeping to well, the new clinic opening has me stressed.
Just did lacrosse ball mobility work and stretching, then a 30 min hot shower to lossen things up.
Fri
Warm up, 500 meter row, dislocates, foam roll
Cleans
135 X 3 X 3
185 X 2 X 3
Snatch Grip DL
225 X 2 X 5
275 X 1 X 5
305 X 1 X 5
325 X 1 X 5+= 5
225 X 30 X Snatch Grip DL finisher
Sat
Warm up, 500 meter row, dislocates, foam roll.
Sore and fatigued so just did body weight stuff to loosen up.
BW X 30 X Air Squats
BW X 20 X Push Ups
BW X 10 X Sit ups
200 meter run
Times 5 rounds 20 minļ»æ
Mon
Warm up, 500 meter row, dislocates, foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 3
275 X 1 X 3
295 X 1 X 3
315 X 1 X 3+= 3
Finisher
225 X 30 X Back Squat (unbroken)
1 min Planks
1 min rest
Times 4 sets
Tues
Warm up, 500 meter row, dislocates, foam roll
135 X 5 X Power Clean
70 KB X 10 X KB Swings
BW X 15 X Sit ups
155 X 5 X Power Cleans
70 KB X 10 X KB Swings
BW X 15 X Sit ups
165 X 5 X Power Cleans
70 KB X 10 X KB Swings
BW X 15 X Sit ups
175 X 5 X Power Cleans
70 KB X 10 X KB Swings
BW X 15 X Sit ups
185 X 5 X Power Cleans
70 KB X 10 X KB Swings
BW X 15 X Sit ups
15 minutes
I like the 30 rep finisher. Iāll do those occasionally. Nice work, keep it up.
Wed
Warm up, 500 meter row, dislocates, foam roll
Military Press
135 X 3 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 3
205 X 1 X 3
215 X 1 X 3+= 2 missed 3
115 X 10 X Klokov presses
75 DB X 8 X Bench Press
4 sets
Thurs
Warm up, 500 meter row, dislocates, foam roll, lacrosse ball mobility work and stretching
15 DB X 1 min X Lantern holds
10 MB X 10 X GHD sit-ups
Times 5 sets
Fri
Warm up, 500 meter row, dislocates, foam roll, help Doc move a new leg press into the gym
Cleans
135 X 3 X 3
185 X 2 X 3
Snatch Grip DL
225 X 2 X 5
245 X 1 X 5
275 X 1 X 3
295 X 1 X 3
315 X 1 X 3
335 X 1 X 3+= 5
225 X 30 X Snatch Grip DL finisher
Mon
Warm up, 500 meter row, dislocates, foam roll
Front Squat
135 X 3 X 5
185 X 2 X 5
205 X 1 X 5 Okay felt lower back twinge, not full fledged but definitely did not feel right after
225 X 1 X 3
Shut it down, load on the spine did not feel right, even now sitting here lower back is tight.
Just did some more lax ball mobility and stretching. This week is going to be a deload week now. Think I needed it anyway.
[quote]Derek542 wrote:
Was on a 4 day cruise with the wife. [/quote]
POIDH
[quote]sen say wrote:
[quote]Derek542 wrote:
Was on a 4 day cruise with the wife. [/quote]
POIDH[/quote]
Tues
Back still not right 
Warm up, 500 meter row, dislocates, foam roll
120 X 10 X Axle Bar Power Cleans
70 KB X 10 X Goblet Squats
BW X 10 X SitUps
Times 5 rounds 14 minutes
Wed
Warm up, 500 meter row, dislocates, foam roll
Military Press
135 X 3 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 3
205 X 1 X 3
215 X 1 X 1
225 X 1 X 1
Klokov Press
135 X 5 X 5
Thurs
Warm up, 500 meter row, dislocates, foam roll, lacrosse ball mobility work and stretching
15 DB X 1 min X Lantern holds
15 MB X 20 X Sit-ups
Times 5 sets