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    12/4 1)DB press - up to 105 x 2 x 1 - (85)...

    12/4

    1)DB press
    - up to 105 x 2 x 1
    - (85) x 6-3, 2,3,2,3 = 19 total reps

    2a)Leg press
    - 4 plates/side x 15
    - 4 plates + 25/side x 15
    - 5 plates x 15
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    12/2 1a)DB snatch alternating (105) 5x2/side...

    12/2

    1a)DB snatch alternating (105) 5x2/side
    1b)Slingshot bench (225x3x6), (245x2x6)
    1c)Pullups (BW) 5x6

    2)RFESS
    40s x10
    60s x10
    80s x10
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    11/29 1a)Deadlift (425) 2x1-2-3 1b)DB press...

    11/29

    1a)Deadlift (425) 2x1-2-3
    1b)DB press (90) 2x1-2-3

    2)Deadlift (315) EMOM 5x3
    3)DB press alternating each min (90) 5x2/arm

    4)Leg press dead stop - up to 6plates/side x 8
    explosive ...
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    11/27 1)Slingshot bench - up to 265x5 2a)DB...

    11/27

    1)Slingshot bench - up to 265x5
    2a)DB Bench (100s) 3x3-5-7 = 45 reps
    2b)Pendlay Row (205) 3x3-5-7 = 45 reps

    3)Deficit RFESS (40s) 3x8-12 = 60 reps

    4)Pulldowns paused sets of 3...
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    11/25 1a)TB deadlift (405) 3x3-5-7 = 45 reps ...

    11/25

    1a)TB deadlift (405) 3x3-5-7 = 45 reps (23 reps low handle, 22 reps high)
    1b)Rack press neck height (150) 3x2-3-5 = 30 reps

    2)Thick handle DB farmer's walks
    90s 2x60'
    70s 4x60'...
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    11/23 1)KB 1-leg deadlift negatives (70) 3x3...

    11/23

    1)KB 1-leg deadlift negatives (70) 3x3
    1b)Box jumps sets to 2-3

    2a)RFESS (70s) 2x4-6-10 = 40 reps
    2b)Pullups (+15) 2-2-3-5 = 20 reps --More reps lighter weight

    3)DB bench (80s)...
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    11/21 1)DB snatch (105) 3x1-2-3 = 18 reps...

    11/21

    1)DB snatch (105) 3x1-2-3 = 18 reps
    110x1
    115x1
    120x1

    2)Leg press (5plates/side) 4x12
    3)1-arm db press (70) 2x8
    4)hang db snatch (70) 3x3
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    11/19 1)KB 1-leg deadlift negatives 30x3...

    11/19

    1)KB 1-leg deadlift negatives
    30x3
    50x3
    70x3

    2)Hip Thrust Machine (45/side) 15,15,12,12 --- alternating sets with slingshot hip circle

    3a)1-arm db press (80lbs)
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    11/17 1a)Rack press (150) 2x2-3-5 = 20 reps ...

    11/17

    1a)Rack press (150) 2x2-3-5 = 20 reps @RPE 8
    1b)Deadlift (405) 2x2-3-5 = 20 reps @RPE9 ---> May need to decrease on this. We'll see
    --- 14 minutes to complete all

    2)Leg press...
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    11/14 1a)BB Squat (255) 3x2-3-5 1b)1-arm DB...

    11/14

    1a)BB Squat (255) 3x2-3-5
    1b)1-arm DB press (75) 3x2-3-5
    -- In between sets, either box jumps or curls in between sets

    2a)GHR 3x5
    2b)Pullups (BW) 3x5
    2c)DB tricep ext (50s) 3x10
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    907
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    11/12 1a)Low handle TB deadlift - up to 465x1,...

    11/12

    1a)Low handle TB deadlift - up to 465x1, 425x5 @RPE 8
    1b)Rack Press neck height - up to 170x1, 160x4 @RPE 9

    2a)Low handle TB deadlift - (365) 3x8
    2b)Rack press neck heigh - (140)3x6...
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    907
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    106,305

    11/10 1a)1-arm DB press (90) 3x1-2-3...

    11/10

    1a)1-arm DB press (90) 3x1-2-3
    1b)Paused Squat (285) 3x1-2-3
    1c)Pullups (BW) 3x2-3-5
    1d)Deficit offset RFESS (45lbs) 3x4-6-10

    2a)Seated Overhead rolling tricep ext (30,40,50,50s) 4x6...
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    907
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    11/6 Weighted Pushups (+40) 3x5-10-15 = 90...

    11/6

    Weighted Pushups (+40) 3x5-10-15 = 90 reps

    11/7

    1a)DB snatch alternating (95) 2x1-2-3-4/side
    1b)Low Handle TB Deadlift (345) 2x2-4-6-8

    2a)1-arm db press various stances/positions...
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    907
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    106,305

    11/4 Pushups am/pm 2x5-10-15-20 = 100 reps...

    11/4
    Pushups am/pm 2x5-10-15-20 = 100 reps
    Band push downs 4x25

    11/5
    1a)Zercher rack squat - up to 300x8 @ RPE 8.5, 265x2x8
    1b)1-arm db press - up to 80x10 @ RPE 9, 70x2x10

    2a)Pendlay...
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    106,305

    11/3 1a)Deadlift paused mid shin (385)x5,...

    11/3

    1a)Deadlift paused mid shin (385)x5, 335x2x4, deficit 335x4 no pause
    1b)Rack Press neck height (155)x4, 135x3x4

    2a)Hip thrust machine (90/side)x6, (100/side)x3x6
    2b)1-arm pulldown...
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    "Extra Workouts for the week" 10/28- BW ...

    "Extra Workouts for the week"

    10/28-
    BW Pushups 2x5-10-15 = 60 reps
    1-arm KB Swings (53lbs) 2x5-10-15 = 60 reps

    10/30
    Weighted Pushups (+40) 3x4-6-10 = 60 reps
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    10/31 1a)High-bar back squat - up to 255 x 12...

    10/31

    1a)High-bar back squat - up to 255 x 12 @ RPE 8, 215x2x10
    1b)DB 1-arm press - up to 65x12 @ RPE 8, 55x12,10

    2a)Pendlary Row (195) 5x5
    2b)Ball slams (10lbs) 5x8
    2c)Farmer's (75s)...
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    907
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    10/29 1a)DB snatch - up to 105 x 6 / side @...

    10/29

    1a)DB snatch - up to 105 x 6 / side @ RPE 8, 95x3x6
    1b)Rack Pin press (chin height) - up to 135x7 @ RPE 8, 115x3x8

    2a)High Stepup 3x6
    2b)DB single leg deadlift 1.5 reps (25s) 3x6...
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    10/27 Switching to more of a higher volume AND...

    10/27 Switching to more of a higher volume AND fighting a little cold so this workout SUCKED.

    1a)Push Press (155) 4x3
    1b)DB 1-arm press sets of 5 70,70,65,65
    1c)Bradford press (70bls) 4x12
    ...
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    10/24 1)Farmer's walks EMOM for 10:00 -...

    10/24

    1)Farmer's walks EMOM for 10:00
    - 125/hand x 10 x 60'

    2a)Pulldowns (100) 15,15,10
    2b)DB floor press (80s) 15,15,10

    3a)KB single arm swing (40) 3x7
    3b)KB single leg dead (40) 3x7
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