Rx: Tuesday March 30th

Active Recovery:
120ft Forward/Backward Sled Drag(190#): 2 trips each
Ring Dip Holds: 3 x 30-45 seconds
3 RDS

KB Bottoms Ups Press(12kg): 2 x 10 each

Rx: Monday March 29th

Morning Session:
Speed Squats + Lt Bands(3-Peg): 185@12 x 2,
225 x 1, 275 x 1, 315 x 1
Speed Deadlift + Lt Band: 245@6 x 1, 355 x 1/1/1

KB Swings(70#): 10/15/30
Standing Abs: 85 x 10/10, 90 x 8/5/5

Mid Afternoon Session:
20-Wall Ball(20#)
20-Hip/Back Extension
3 RDS

Pull Ups(diff grips): 10/8/5/5/20(kip)
DB Row: 100 x 10/10 each arm
One Arm DB PJ: 100 x 1/1/1 each arm

Wall Ball(20#): 10/10/10/10, 20-30 second rest

Monday March 31

Morning Session:
Speed Squats (banded) - 185lbs for 10 sets of 2 reps
Speed Deadlifts (banded)- 231 for 6 sets of 1 rep
Rope Abs- 4 sets of 20 reps

Mid Day Workout:
Incline Bench- 185x5 reps, 225x3, 225x3, 225x3, 225x3
Dumbbell Flat Bench- 80's for 8 reps, 3 sets of 100lbs for 6-8 reps

*Haven't hit chest in a while felt pretty strong. Need to continue to work on my overhead lifts. but overall was a good training day.

Rx: Sunday March 28th

Evening Session:
10-Deadlift(225#)
10-Burpees
10-Pull Ups
4 RDS for time: 5:36

*This was pretty tough, grip was really fatigued
with all the pulling. My lungs were burning from the
burpees, next goal is to do it under 5 minutes.

Rx: Saturday March 27th

Evening Session:
Push Press: 195 x 1, 215 x 1
BTN Push Press: 215 x 1
Snatch Push Press: 195 x 1, 215 x 1
Split Jerk: 265 x F, 245 x 1

Power Cleans: 215 x 1/1
Split Cleans: 215 x 1/1/1
Cleans: 215 x 1

Back Squats(high bar): 185 x 20!

*Messed around with the split cleans, it turned out
pretty effective. Speed & power feel good with my
cleans now. Overhead pressing feels more stronger, I like
going behind the neck with the snatch grip & regular grip.
I feel like it works the upper back muscles more, which
is necessary to improving my pressing game!

Rx: Friday March 26th

Active Recovery:
10 minute Run around da hood: ran to the mall & back, ~1.5 miles