Boxing class
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Not a bad workout considering my shoulders are trashed from yesterday.
Bench + Legs
Jump rope, bear crawls, neck harness, double band pullaparts, neck Flexion, 3-way ext rotations
Bench:
115 x 8
165 x 8
185 x 5
205 x 5
215 x 5
225 x 5
225 x 3
225 x 3
Dips:
+10 x 10
+20 x 10
+30 x 10
Pulldowns:
3 x 10
BB Curls:
3 x 8 with 85
T-Handle Squats:
3 x 12 with 165
1-Leg bent knee Calf Raises:
3 x 15
1-Leg cable hip Flexion:
3 x 13
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Lacrosse game, won 11-8, no goals 
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Squats & Bench assistance
Jump rope, dynamic
Skater squat to box jump:
5 x 3
these were tough and felt slow but great exercise
Box Squats:
60 x 5
150 x 5
240 x 5
260 x 3
290 x 3
310 x 3
330 x 3
310 x 3
Nordics:
4 x 5
Swiss Bar Bench:
40 x 8
130 x 8
150 x 6
170 x 6
190 x 6
190 x 6
190 x 6
190 x 6
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Quick one today, I’ll continue tomorrow
Jump rope, dynamic
Lots of single leg box jumps
Deadlifts:
135 x 10
225 x 5
295 x 3
345 x 3
395 x 1
415 x 1
435 x 2
395 x 2
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Turkish Getups:
Bunch of sets of 3 per arm with my 20kg kb
BB Rows:
135 x 8
185 x 6
205 x 6
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
High Incline Press:
115 x 10
135 x 6
155 x 6
155 x 6
155 x 6
135 x 8
Pulldowns:
3 x 10
Erg Intervals:
1 min on, 2 mins off, 1:40 pace
Front plank after each set (45+ seconds)
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Lacrosse game, lost 10-7, scored two
Tweaked my neck earlier in the day. Will be day to day for a bit
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Boxing class - nice one today, lots of ab work and mitts
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Rower, dynamic
Hang High Pulls:
5 x 3 with 185
Nordics:
4 x 4
figured out a good cue is to try to stop instead of lowering slowly.
Bench:
Up to 4 x 4 with 225
BB Curls:
95 x 6
105 x 6
105 x 6
105 x 6
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Boxing class
Lots of abs and some mitts work again. Some O D partner drills which I find the best. My defence is terrible.
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Lacrosse game, won 5-4, played well and scored a couple
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Jump rope, dynamic
Banded Rhythm Squats:
45 x 15
45 x 15
65 x 15
65 x 15
black bands
Snatch Grip Pulls:
Up to 4 x 8 with 275
these are tough, definitely harder than deficit deadlifts
Incline Bench:
115 x 10
135 x 8
145 x 8
145 x 8
145 x 8
Pulldowns:
3 x 12 with # 10
Weighted Dead Bugs:
3 x 20
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Jump rope, dynamic
Broad jumps:
4 x 4, 2.38m best
Strainer something in my knee on these. Catching at the bottom of a squat with forward momentum is a lot. Should avoid these in the future unless maybe for a test.
SSB Banded Squats:
60 x 6
150 x 6
200 x 6
250 x 6
250 x 6
green bands. Light and low volume due to my knee and because I have lacrosse tomorrow.
Bench:
115 x 8
165 x 6
185 x 6
205 x 6
215 x 6
215 x 6
215 x 6
205 x 6
Bent over Cable Rows:
75 x 10
80 x 8
85 x 8
90 x 8
90 x 8
90 x 8
Weighted Deadbugs:
2 sets
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Boxing class.
Same coach as last time but no partner drills unfortunately. And the class was huge so less time on the mitts. This guy does a lot of calisthenics, including a giant 9 minute ab circuit, which is probably very good for me.
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Rower, dynamic
Power Rows:
5 x 3 strokes (810 watts best)
almost all time PR
Snatch Pulls:
Up to 4 x 3 with 325
Close grip Bench:
Up to 4 x 4 with 225
Seated Cable Rows:
4 x 8
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Boxing class
This was a good one. New coach, lots of partner drills and finished with a giant ab set. We played a game of tag, which I enjoyed. Points for hitting shoulder knee or foot, lots of in and out foot work
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Jump rope, dynamic
Power Rows:
4 x 3 strokes (794 watts best)
Banded SSB Squats:
60 x 5
150 x 5
200 x 5
250 x 8
260 x 8
260 x 8
260 x 8
green bands
Pulldowns:
4 x 10 up to # 12
Dips:
4 x 12
1-Leg Calf Raises:
3 x 12 with +25
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Lacrosse game, lost 6-5, played okay not great, scored one
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Rower, dynamic
Power Cleans:
Bunch of triples at 165 working on form
Back Squats:
45 x 8
135 x 5
225 x 5
275 x 3
295 x 1
315 x 1
315 x 1
315 x 1
315 x 1
right knee still compromised from those broad jumps, kept the volume down. 315 was smooth, not hard but not easy. First time using a barbell in a very long time
Bench:
115 x 10
165 x 5
205 x 5
225 x 3
235 x 3
240 x 3
245 x 3
all easy
Bent over Cable Rows:
4 x 8 with # 85s
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