Deload & Shoulder Rebuilding 2

5-5-5-5-5 Pause Back Squat @45%-50%-55%-60%-65%
65kg-72.5kg-80kg-87.5kg-95kg

3 rds of:
12 Pull-ups w/ black band (slow)
12 Bent over row (supine grip) @60kg

3 x 12 Single DB bench press @17.5kg (each arm)


3 x 12 Standing DB rear flyes @7.5kg

Deload & Shoulder Rebuilding

5-5-5-5-5 Thick bar Deadlift @45%-50%-55%-60%-65%
75kg-82.5kg-90kg-100kg-107.5kg

3 x 12 Pull-ups w/ black band (slow)

3 x 12 EZ bar row @60kg

Overhead Yoke Walk
1 lap @25kg
1 lap @45kg
1 lap @55kg
1 lap @65kg
1/2 lap @75kg

3 rounds of:
12 Single DB bench press @15kg (each arm)
12 Standing DB rear flyes @7.5kg
12 Seated rear flyes (straight arm) @7.5kg

Strongman 4

1 lap = 10m out, 10m back

Yoke Carry
1 lap @85kg
1 lap @145kg
1 lap @185kg

Thick Bar Cartwheel Deadlift (Bar and 2 cartwheels = 85kg, bar sits higher off ground)
165kg

AMRAP for 2 mins:
1 Tyre flip @bigasstyre
1 Log press @60kg

8 reps

5-3-1 & BBB 29

1 lap = 10m out, 10 m back

Prowler
3 laps @15kg + sled
2 laps @30kg
1 lap @45kg

5-4-3-2-1-1 Back Squat @75%-80%-85%-90%-95%-103%
110kg-117.5kg-125kg-132.5kg-140kg-150kg(f)

No squat 1RM this time round but felt stronger last week with 8@130kg

5 laps of prowler @30kg
5 10m sitting sled pulls @60kg (partner pulls sled back after each)

Dip Day

5-5-5-5-Max - Bar dips
BW-5kg-10kg-15kg-20kg (8)

10 min EMOM:
Odd mins - 10 dips
Even mins - 10 v-ups

5-3-1 & BBB 28

5-4-3-2-1-1-1 Deadlift @75%-80%-85%-90%-95%-103%-106%(f)
122.5kg-132.5kg-140kg-150kg-160kg-170kg-175kg(f)

3 rounds for TIME:
6 Strict pull-ups
6 Toes-to-bar
6 Double KB cleans @24kg
6 Double KB front squats @24kg

5.08

Central Park Sprints

First morning in NYC:
Walk to central park - 15 min from hotel

6 rounds of:
Sprint 1 min
Walk 1 min

Walk back to hotel

5-3-1 & BBB 27

3-3-3-3-Max Back Squat @70%-75%-80%-85%-90%
100kg-107.25kg-115kg-122.25kg-130kg (8)

3-3-3-3-Max Deadlift @70%-75%-80%-85%-90% (All T&G no wraps)
115kg-125kg-132.25kg-140kg-147.25kg (10) - would have had to regrip

2 x 8 Chin-ups
        8 Pull-ups

4 x 10 Dips

1 min row = 312m

5-3-1 & BBB 26

9am training after bp coffee and eggs only.. Felt ok just a little dull compared to pm training.

5-5-5-5-Max Back Squat @65%-70%-75%-80%-85%
95kg-102.25kg-110kg-115kg-122.25kg(6)

3 rounds of:
12 Bulgarian split squats each leg @2-16kg
12 American swings @24kg

5-3-1 & BBB 25

Alternating:
5-5-Max Pull-ups @10kg-20kg-30kg(2+1underhand grip)
5-5-Max Dips @10kg-20kg-30kg(3)

Duck Walk - Strongman event
1 lap @60kg
1 lap @90kg
1 lap @120kg
1/2 lap @150 kg

Then walked some laps w/ a mixture of 5&10kg plates in each hand for grip work

5 x 10 Bent over row w/ thick EZ bar @60kg

5-3-1 & BBB 24

5-5-5-5-Max: Deadlift @65%-70%-75%-80%-85%    (All T&G, no wraps)
107.25kg-115kg-122.25kg-132.25kg-140kg (9) - grip failed, form was still good

5 x 10 Back Squats @95kg


AMRAP for 10 min of:
10 Knees-to-elbows
6 O/H DB Walking lunges each leg @2x7.5kg
15 Wall ball shots @10kg - 10ft. target

EMOM stop and do 4 jump squats

4 rds, 10 k2e, 5 o/hl

5-3-1 & BBB 23

5-5-5-5-5 Shoulder Press @65%-70%-75%-80%-85%
45kg-50kg-52.5kg-55kg-60kg
Shoulder still not up to pressing!! I will do push press this cycle to still go through the motions at a low weight while I rehab the shoulder.

5 x 10 Dips

5 x 10 Pull-ups (last 2 sets underhand)

5-3-1 Squat deload

5-5-5 Squat @45%-55%-65%
65kg-80kg-95kg

KB workout from Onnit: For QUALITY flow..
5 Alt anyhow squats each side @2x16kg
30 Double swings @2x16kg
5 2-hand get ups each side @16kg (Hold KB in front of chest - progression for Double KB Get-up)
5 KB curl sots press each side
5 Alt Gladiator Get-ups each side @16kg (Standing to side plank with KB)