Pull ups
20
Hip thrust
225x10
345x10x3
Dips
3x10
Printable View
Pull ups
20
Hip thrust
225x10
345x10x3
Dips
3x10
Squat
110x10
135x10
225x5
275x3
315x5x3
OHP
110x5
135x5
165x1
185x1x5
Pull ups
15
Yesterday:
Deadlift
135x10
225x5
315x5
365x3
405x1
425x1
445x1
Today:
Pull ups
25
Hip thrust
225x10
345x10x4
Dips
1x8
2x5 weighted
Double kb snatch w/55s
3x5
Good morning
135x8
185x8
205x8x4
BB row
185x8x3
Inverted row
3x10
Front squat
110x10
135x5
185x5
225x3
245x3
265x3
285x1x2
OHP
110x8
135x5
170x3x3
155x5
110x8
Pull ups
15
Pullovers w/45 kb
4x10
Pull ups
25
Hip thrust
225x10
345x10x3
Dips
3x10
Squat
110x10
135x5
225x5
275x2
325x1x2
345x1
365x1
OHP
110x5
135x5
165x2
190x1x3
135x8
Pull ups
15
Pull ups
20
Hip thrust
225x12
355x10x3
Dips
1x10
5x3 weighted
Renegade row w/45s
1x5
1x8
each side
Single leg deadlift w/2 45 kbs
2x12 each side
Good morning
135x12
185x12
205x8x4
Inverted row
3x12
10 minute kb video
Front squat
110x10
135x5
185x5
225x5
255x3x2
255x5
OHP
110x5
135x5
175x3x3
Pull ups
15
Ab wheel
3x10
Pull ups
25
Hip thrust
225x12
355x12x3
Dips
3x10
10 minute kb video
Squat
110x10
135x10
225x5
285x3
325x5
OHP
110x5
135x5
165x2
195x1x3
Pull ups
15
Short hill run
15 minutes total
Pull up
25
Hip thrust
225x12
355x12x3
Dips
1x8
5x3 weighted
Calf raises
A bunch
Paused deadlift
135x10
225x5
275x5
315x5x5
Inverted row
3x12
Front squat
110x10
135x5
185x5
225x5
265x3x3
OHP
110x5
135x5
165x2
180x2x4
Pull ups
15
Good morning
135x10
185x5
225x5x3
Ab wheel
3x10
Hill run
About 25 minutes, did a couple medium length hills plus 3 sprints at the end.
Pull ups
20
Hip thrust
225x10
365x8x2
365x12
Dips
1x10
1x5 weighted
Squat
110x10
135x5
225x5
275x3
325x3x3
OHP
110x5
135x5
165x2
185x2x3
Pull ups
15
Yesterday:
Deadlift
135x10
225x5
315x5
365x3
425x3x3
365x10
Today:
Hill runs
20 minutes
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
1x10
3x5 weighted
Double kb snatch w/55s
5x3
Good morning
135x10
185x10
225x5x5
BB row
185x8
185x12
Inverted row
3x10
Pullovers
45x12x3
Front squat
110x10
135x5
225x5
275x3x3
OHP
110x5
135x5
165x2
185x1
205x0
170x5
Pull ups
20
Bent over rows
155x8x3
Ab wheel
3x10
Hill run
20 minutes
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
3x10
Squat
110x10
135x5
225x5
275x3
335x3x3
OHP
110x8
135x5
165x3
180x3
180x2x3
Pull ups
20
20 minute hill run
Pull ups
25
Hip thrust
225x10
315x10
365x10x3
Dips
1x10
1x5 weighted
Double kb snatch w/55s
3x5
Good mornings
135x10
185x10
225x8x4
Inverted row
3x10
Front squat
110x10
135x10
225x5
255x1
285x1x10
OHP
110x5
135x5
185x1x10
Pull ups
20
25 minute hill run
Pull ups
20
Hip thrust
225x12
315x12
365x10x2
315x15
Dips
3x10
Squat
110x10
135x5
225x5
275x3
315x1
345x3x3
OHP
110x5
135x5
165x3
190x1x5
Pull ups
15
Yesterday afternoon:
Deadlift
135x10
225x5
315x5
365x3
405x1
455x1x3 ties my old PR, nice to get 3 singles
Today:
20 minute hill run
Pull ups
25
Hip thrust
225x10
315x10
365x12x3
Calf raises
a bunch
Dips
1x10
2x5 weighted
2x4 weighted
Double kb cleans w/55s
3x5
Good mornings
135x10
185x5
235x5x5
Inverted row
3x12
Ab wheel
3x10
Front squat
110x10
135x10
225x5
245x1
255x1
265x1
275x1
285x1
305x1x3
OHP
110x6
135x5
165x2
195x1x3
105x5x3 BTN
Pull ups
20