6/9/25
2 count pause High Bar Squat - 95x6@6, 115x6@7, 115x6@8
Hang Power Snatch + OHSx2 45x3@5, 50x3@6, 50x3@7
Leg curls - 80x10@9, 3 sets of 8@8@80lbs
Rowing Intervals
6/13/25
30 cat camels
3-0-3 back extensions - 10 total
1 min pigeon stretch
2-0-0 Block Trap Bar Dead (Old one) - 150x8@6, 180x8@7, 195x8@8, 170x8@8
30 degree incline DB bench - 50x8@9, 50x7 - 2 sets@8
Speed Squats - 10 sets of 2@110
Ski Intervals + Bike SSC
Curls/tri extensions - 5 sets each
6/17/25
2 count pause Front Squat - 95x6@4, 115x6@5, 135x6@6, 115x6@5-6
Hang Power Snatch + OHSx2 45x3@5, 55x3@6, 60x3@7
Leg curls - 90x10@9, 3 sets of 8@8@90lbs
6/18/25
45 min walk/jog
6/18/25
3x15 paused Supermans
15 hanging knee raises
3-0-3 High Incline Bench - 170x3@8 170x2@7, 170x3@7, 170x3@7
Chins - 1 sets of 5 chins @black band, then 2 sets of 3@7
Speed Bench - 190lbs - 10 sets of 2
DB reverse Flies 10@8s, 3x8@8s
6/21/25
A bit less overall pain!
30 cat camels
3-0-3 back extensions - 10 total
1 min pigeon stretch
Block Trap Bar Dead (Old one) - 250x6@4, 270x6@5, 290x6@6, 260x6@5.5
30 degree incline DB bench - 50x8@9, 50x7 - 3 sets@8
Speed Squats - 10 sets of 2@120
Ski Intervals + Bike SSC
Curls/tri extensions - 5 sets each
6/24/25
3-0-3 Cossack Warm-up
2ct High Bar Squat - 115x6@6, 125x6@7, 140x6@8
Snatch + OHSx2 - 45x3@5, 50x3@6, 55x3@7
Leg Curls - 80x10@9, 3x7
Rower Intervals
6/25/25
3-0-3 High Incline (45°) - 165x3@8 3x3@7
Chins - 5@skinny Red@8, 2x4@7
kB pushup on 18” box 6@6, 6@7, 6@8 (+35lbs)
Donkey calves - 2x14
6/27/25
30 cat camels
3-0-3 back extensions - 10 total
1 min pigeon stretch
Block Trap Bar Dead (Old one) - 250x6@6, 290x6@7, 315x6@8, 280x6@7
30 degree incline DB bench - 45x8@9, 45x7 - 3 sets@8
Speed Squats - 10 sets of 2@105
Ski Intervals + Bike SSC
Curls/tri extensions - 5 sets each
3-0-3 Cossack Warm-up
2ct High Bar Squat - 125x5@6, 135x5@7, 155x5@8, 140x5@6-7 - 2 sets
Snatch + OHSx2 - 45x3@7, 35x2 - 5 sets of 2
Leg Curls - 100x8@9, 3x6