Slow Squats

2 min row - 520m

3x10 GHD hip ext
3x10 Traps high pull @20kg

3x3 Slow back squat (7sec up/7 sec down) @80kg

3x6 Deadlift @110kg

Micah Shoulder Rehab

Training together with a shoulder rehab patient:

KB shoulder opener & TGU sit-ups x 3
3 x 10m bear crawl fwd and bkd
Handstand hold against the wall
Bergner warm up and ohs practice

5 x
6 DB Bench press @30kg
6 Plyo push-ups (swapping and on bosu each rep)

4 x 6 Plyo pull-up @green band

Rusin Hypertrophy 10

3x6 Step-ups @10kg
6x8 Front squats @80kg
5x6 Deadlifts @100kg
4x15 Bulgarian split squats @bw
     30 sec Bulgarian split squat hold @bw

Rusin Hypertrophy 9

3x8 Face pull
5x8 Bench press @60kg 
4x10 Chin-ups
3x15 Slight incline DB bench press @18kg
3x12 Single arm DB row @20kg

Rusin Hypertrophy 8

3x10 Hamstring curl 
5x6 Back squat @100kg
4x8 Reverse lunge @80kg
3x10 RDL @90kg
3x30 Standing calf raises @20kg

Rusin Hypertrophy 7

3x5 Band pull-aparts
4x8 Bench press @60kg (load hanging under bar)
4x6 Wide grip pull-up
4x10 Bar dips
     8 Barbell curls @30kg
3x10 Hammer curls @2-12kg
     10 Tricep ext
3xMax push-ups (22-15-10)
     Max Hanging L-sit (3x10sec)

Rusin Hypertrophy 6

3x6 Step-ups @10kg
5x8 Front squats @80kg
5x6 Trap Bar Deadlifts @120kg
4x15 Bulgarian split squats @2-10kg
     30 sec Bulgarian split squat hold @2-10kg
3x20 Leg press
    25 Air squats
    25 Reverse Hypers