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)