5-3-1 Deload DT

3 x 10m Bear crawl (fwd & bkwd)

Then with a KB perform for each side:
10 Breaths in side lying spine rotational stretch w/ KB raised in top arm
5 Get-up sit-ups
3 TGU
12kg-16kg

WOD:
EMOM for 10 min:
Power snatch-Snatch balance-O/H squat
Add 5kg to bar each min, if you fail take 5kg off and complete sets at that weight
30-35-40-45-50-55-60-65(f)-60-55kg

DT
5 rounds for TIME: 
12 Deadlifts @155lbs
9 Hang Power Cleans @155lbs
6 Push Jerks @155lbs

Time cap = 12min
4 rounds, 12 DL, 9 HPC, 2PJ


3 x 1 min hanging from bar - shoulder smashing in between

5-3-1 & BBB 22

Deload Week

5-5-5 Shoulder Press @45%-55%-65%
35kg-42.5kg-47.5kg

3 x ME Pull-ups w/ 15 sec rest
9-3-2

3 rounds of KB workout from Onnit:
3 Alt Anyhow windmill each side @2x16kg
10 Double swings @2x16kg
3 2-hand get ups each side @16kg (Hold KB in front of chest - progression for Double KB Get-up)
3 Alt KB curl sots press with other KB in rack
3 Alt Gladiator Get-ups each side @16kg (Standing to side plank with KB)
2 min rest

7 x 30 sec ME Row, 30 sec rest
79 calories (inc. rower wind down each set)

Strongman 3

1 Lap = 10m up and 10m back...

Warm up..
1 lap of each:
Farmers walk @50kg
Small tyre flip
Sled drag (backward) @30kg

3 laps of sled drag @45kg
35 sec

Atlas Stone (Lift object to chest and put over the yoke bar at chest height)
Half full keg (30kg)
Full keg (60kg)
80kg stone
100kg stone (f) - No tacky for hands which makes grip easier apparently

5 reps @80kg stone

Hero Lift (Lift a bar out of rack from bottom of squat position)
5 reps @50kg
After warm-up we did not continue as some people were not comfortable about getting under bar safely... Need some hip mobs!)

Saxon Hold (Arms at 90 as in front raise)
15kg 
1.47

Farmers Walk
1 lap @170kg 
1/2 lap @210kg (failed second lift to walk back - would be good to have a longer section to be able to walk max dist for only one lift)

5-3-1 & BBB 21

5-3-1-1 Back Squat @85%-92%-100%-104%
120kg-130kg-140kg-145kg

5 rounds of:
10 Deadlifts @100kg
10 Cable twists w/ straight bar each side @15kg

4 min AMRAP of:
Bench dips

130

Next week a deload week then end of this cycle.. New 1RM this week in squat and deadlift by 5kg each, shoulder not up to pressing yet, should be good for next cycle. Bench eliminated for now! I'll take that, slow but steady progress and feeling good!

5-3-1 & BBB 20

5-3-1 Banded push-up (not a great exercise to find a 1RM - did some higher rep warm-ups)
Black band-2x green bands-black band & green band

5 x 10 Shoulder press @40kg

5 x 10 Single arm row @32kg

5-3-1 & BBB 19

Deadlift 3-5-1-1-1 @75%-85%-95%-attempt 1RM
120kg-140kg-160kg-170kg(f)-165kg  - got 170kg off the floor this time but felt back rounding...

5 x 10 Back Squats @90kg

3 x 10 Standing Russian twists @BB+10kg on one end

Death by PLANK:
With a running clock, get into plank and have someone add 5kg to your back each min.

4.15 (15 sec w/ 20kg)

5-3-1 & BBB 18

5-3-1 Push press @75%-85%-95%
70kg-80kg-90kg

10-8-6-4-20 Lat pulldowns
10-12-14-20-10 (plates)

5 x 10 Push-ups w/ green band

10-8-6-4-2 reps for TIME:
Dips
R arm KB snatch @24kg
L arm KB snatch @24kg
Timer didn't work!

Old motocross forearm stamina / grip strength superset!
3 x 10 of each exercise sat on bench w/ arms straight by side @2-10kg DBs:
- Wrist ext and flex gripping DBs
- DB roll to finger tip and grip again
- Raise ends of DBs (wrist moves side to side)

5 x 10 Double KB swings @24kg (had to break 50 up as I couldn't grip KBs)

5-3-1 & BBB 17

Strength:

Back Squat 3-3-3 @80%-85%-90%
110kg-117.5kg-125kg

5 Rounds of this superset, rest as needed:
10 Deadlift @100kg
10 Box jumps @26" (to wall from gravel carpark)

Conditioning:

For TIME:
25 Toes-to-bar
-
3 Rds of:
50 Double unders
20 O/H Lunges @20kg plate
-
25 Toes-to-bar

10.51  -  only broke twice in double unders

5-3-1 & BBB 16

3 x 5 Banded push-ups w/ black band (bench press no good for shoulder atm)

5 x 10 Shoulder press @40kg

5 x 10 Single arm row - 2 sets @24kg, 3 sets @28kg

5-3-1 & BBB 15

Deadlift 3-3-3 @80%-85%-90%

130kg-140kg-150kg

5 Rds of:

1 Power clean, 10 Front squats @80kg

30 sec hollow body hold

30 sec bottom of squat hold

rest as needed

5-3-1 & BBB 14

Had to do push press (not strict) today as my shoulder was still aggravated from last week
Push press 3-3-3
70kg-80kg-85kg

5 x 10 Push ups w/ green band

5 x 10 Chin-ups (last set - f 9)

4 x 10 Dips

Messed around with some med ball throws and kipping HSPU

Strongman 2

1 Lap = 10m up and 10m back...

Warm up..
1 lap of each then 2 laps of each:
Prowler @30kg + sled weight
Farmers walk @110kg
Broad jump out, sprint back

Log Clean and Press
1 min ME @42kg    =  16 reps
45 sec ME @57kg   =  11 reps
30 sec ME @72kg   =  5 reps

Hex Bar Deadlift
185kg

Yoke Walk
3 laps @105kg
3 laps @165kg
1 lap  @225kg (didn't complete 3 laps as it was slipping off shoulders and want to get technique down first)

5-3-1 & BBB 13

3 x 5 Back Squat @110kg

7 min AMRAP of:

3-6-9-12-15 reps and so on...

Toes-to-bar

Overhead squat @40kg

Barbell Russian twist @20kg (on one end of barbell)

75 reps

5-3-1 & BBB 12

Floor Press 10-8-8

50kg-60kg-60kg

Bench Press w/ slingshot (helped shoulder but still not ideal)

3 x 5 @75kg

5 rounds of:

10 Shoulder press @40kg

2 x 10m Farmers walk @170kg (2 x 85kg bars, up and back on 10m strip)

5 x 10 Single arm row @24kg

20 x 10m Farmers walk @110kg

Rest as needed

10 x 10m Farmers walk @110kg (breath hold on each length to up intensity)

5-3-1 & BBB 11

SL Deadlift 5-5-5
20kg-24kg-24-kg

Deadlift 5-5-5
120kg-130kg-140kg

5 x 10 Back Squats @90kg

3 rounds for REPS:
1 min ME alternating lunge @2x20kg
1 min ME row (for calories)
1 min ME box jump @24" (on a wall in the gravel car park)
1 min rest

50-52-51

Crossfit for Arms??

3 x 3 Pull-ups (underhand grip)
10kg-20kg-30kg

8-6-4-12
Barbell curls @40kg (30kg last set)
Decline narrow grip press @50-60-80-60kg  (Shoulder feels good in this position..)

5 x 5 Dips
BW-BW-5kg-10kg-15kg

3 sets of 7-6-5-4-3-2-1
alternate db curls to half way up with other arm held at 90 deg @7.5kg

7 x 7 Tricep ext overhead (20 sec rest)

Shoulder it!

Shoulder Press
10-8-6
40kg-50kg-60kg

4 rounds, rest as needed between rounds
8 Arnold press 17.5-15-17.5-15kg
8 Push press @40kg
8 Rear delt flyes @2x7.5kg

4 rounds of
Battle rope (while partner completes high pull)
10 Hang snatch high pull

3 x 12 Seated shrugs @50kg on hex bar

30-20-10 with a partner
Battle rope (alternate arms then both together)

Apneia Laps

6 x underwater laps at 25m pool
1st 2 laps unbroken, rest as needed, then single laps resting 30 sec then 60 sec, 120 sec..
harder than i thought, needed longer rests


3 x 3 strict pull-ups (3 sec dead-hang, 3 sec shoulder depression, 3 sec up, 3 sec chin over bar, 3 sec down)