Pull ups
40
Band glute bridge
3x25
Nordic ham curls
3x8
Dips
1x8
2x6 weighted
Elevated single leg squats
1x8
2x8 weighted
Per side
Printable View
Pull ups
40
Band glute bridge
3x25
Nordic ham curls
3x8
Dips
1x8
2x6 weighted
Elevated single leg squats
1x8
2x8 weighted
Per side
Squats
45x10
90x10
135x5
185x5
225x5
265x3x10
OHP
135x5
155x2x10
Pull ups
20
Nordic ham curls
2x5
KB rows
100x8x3 per side
Pull ups
40
Band glute bridge
3x25
Nordic ham curl
3x25
Dips
1x10
3x6 weighted
Elevated single leg squat
1x8
3x5 weighted all per side
Deadlift
135x10
225x5
275x5
315x3x10
Push press
135x5
155x5
175x3x2
Squat
45x10
90x10
135x5
185x5
225x5
255x3
295x2
325x1x5
275x6
OHP
135x5
160x1
180x1x5
KB rows
100x8x3 per side
Pull ups
40
Glute bridge
A bunch
Nordic ham curls
3x6
Dips
1x10
3x6 weighted
Single leg elevated squat
1x10
3x6 weighted per side
Deadlift
135x10
225x5
275x5
325x5x3
Ab wheel
3x10
Been really focusing on neutral spine. Long story short, I feel like what was previously my neutral spine was rounded.
Front squat
45x10
90x10
135x5
185x3
225x3x5
185x10
OHP
135x5
155x3
175x1
185x1x2
Pull ups
30
Nordic ham curl
2x5
KB rows
100x8x2 each side
Pull ups
50
Dips
3x10
Single leg elevated squat
2x10
Match tomorrow but just wanted to get blood flowing.
Squat
45x10
90x10
135x5
185x5
225x5
265x5x3
185x5 front
OHP
135x5
155x1
175x1
185x1x3
Pull ups
35
Band glute bridge
4x20
Nordic ham curl
2x5
Dips
1x10
3x5 weighted
Elevated single leg squat
1x5
2x5 weighted all both sides
Deadlift
135x5
225x5
275x3
315x3
335x3
345x3
355x3
365x1
385x1
Ab wheel
3x12
Squat
45x10
90x10
135x5
185x5
225x3
245x3x2
255x1x3
225x5
OHP
135x5
155x2
185x1x3
Pull ups
25 (5 weighted)
KB rows
100x6x3 each side
Pull ups
40
Band glute bridge
3x20
Nordic ham curl
3x5
Dips
3x10
Single leg elevated squat
1x10
3x5 weighted
All per side
No match so I got a quick workout in.
KB circuit with 45s
Snatch x5
Squat x5
Press x5
row x5
6 rounds
Thrusters
3x5
Walking lunge
3x6 each side
Rows
3x12
Squat
45x10
90x10x2
135x5
185x5
225x5
255x3
295x1
325x5
345x1
OHP
135x5
155x2
175x1
185x1x4
Pull ups
20
KB rows
100x6x3 each side
Double kb press w/45s
3x10
Pull ups
45
Band glute bridge
3x25
Nordic ham curl
3x6
Dips
1x10
2x5 weighted
Elevated single leg squat
1x8
2x5 weighted
Both sides
Walking lunges w/45 kbs
2x10 total
BTN push press
135x5x3
Squat
135x5x2
225x5
Just did the above for warmup
Deadlift
135x5
225x5
275x5
315x3
345x3
365x3
315x5
Sled pull
110x25mx6
155x25mx6
200x25mx6
Front Squat
45x10
90x10x2
135x5
185x5
225x1
235x1
245x1
255x1
265x1
245x5
OHP
135x5
155x1
175x1
185x0
135x8
Pull ups
20
Nordic ham curl
2x5 nearly full rom now
Renegade kb rows
3x12 with 45s
Double kb press with 45s
3x10
Pull ups
50
Dips
3x10
Squat step ups
1x5
2x10
Both sides
Band pull aparts
2x25
This morning:
Squat
45x10
135x5x2
185x5
225x5
275x2
315x1x2
345x1x3
Afternoon:
Paused Squat
135x5
185x5
225x5
275x3
OHP
135x5
155x3
175x1
185x1
155x5
Pull ups
10
Pull ups
45
Band glute bridge
3x25
Nordic ham curls
2x6
Power snatch
45x5
75x3
95x3
105x3
115x3x3
Deadlift
135x5
225x3
275x3
315x1
325x1
335x1
345x1
355x1
365x1
Front squat
45x10
90x10
135x5
185x5
225x3
245x3
255x2
265x1
255x2 was going for a wave load but felt a little hammy strain so quit there.
OHP
135x5
155x1
175x1
185x1
165x3
Pull ups
20
Jump squat
135x5x5
Hammy still bothering me but could do these
OHP
135x5x2
165x2
185x1x3
165x3
Pull ups
20
KB rows
110x5x3 each side
Pul ups
45
Dips
2x10
3x5 weighted
Overhead squat
45x10x3
Double kb squat
90x10x2
Ab wheel
3x10
Double kb snatch
5x5 with 45s
Power snatch
45x10
95x3x2
105x3
115x3
125x2x3
Step up/squat
1x5 per side
2x5 weighted per side
Alternating renegade rows
3x16 with 45s
Band pull aparts
3x25
Front squat
45x10
90x10
135x5x2
185x5
225x5
OHP
135x5x2
155x1
165x1
175x1
185x0
165x3
Pull ups
20
BB rows
135x10
165x8x2
RDL
225x5x3
Squat
45x10
90x10
135x5
185x5
225x5
265x3
295x3x3
OHP
135x5
155x2
175x1
185x1
190x1
Pull ups
20
RDL
225x8
275x8
Pull ups
40
Nordic ham curls
3x5
Dips
1x10
2x5 weighted
Squat step ups
2x10 each side