Squat

Wednesday, March 22, 2017

Ball :30

Vest on 30#
Wendler Mobility
Jump 3x3
Throw 3x3

Squat (still easing back into the straight bar and squatting in general)
120x5, 150x5, 180x5
KB Clean 3x10
Dips 3x5
Face Pull 2x15 1x20
Pull Apart 2x15 1x20
Vest Off

Squat (3's week)
210x3
240x4 (miscount)
270x8 (capped)

PM

Prowler x 10 trips (1:15-1:30 rest between trips)

Airdyne | Combatives | Deadlift

Wednesday, March 15, 2017

Airdyne x 20 minutes
Combatives

PM

Deadlift (deload)
180x5
225x5
270x5
315x3
360x3
405x3

Bench

March 20, 2017

Ball :30

Vest on 30#
Wendler Mobility
Jump 3x3
Throw 3x3

Bench 120x5, 150x5, 180x5
Back Raise 3x10
Curls 3x10
Pull Apart 3x15
Face Pulls 3x15
Vest Off

Bench (3's week)
210x3
240x3
270x10

Squat - Bench Deload

Tuesday, March 14, 2017

Ball Stretch
Wendler Mobility
Jump 3x3
Throw 3x3

Squat
Bar x 5, 95x5, 120x5, 145x5, 175x10

Bench
Bar x 5, 95x5, 120x5, 150x5x5

Mixed in with above:
Pull Apart 3x15
Face Pulls 3x15

PM
Tabata Class

Squat Bench Dead

I took the last week off after the CORE course to recover.I am using this week to reintroduce the straight bar squat and regular deadlifts after almost 6 months of SSB and TBDL. This week will be very light weight for that reason as well as I am still fairly beat up from the CORE training.

Ball Stretch
Wendler Mobility
Jump 3x3
Throw 3x3

Squat
145x5x5

Bench
120x5x5

Deadlift
270x5x5

Mixed in with above:
Pull Apart 3x15
Face Pulls 3x15