11/28

A. Snatch grip RDL @15×1; 2-3×4; Rest 90 seconds – video for me your last set
105, 110, 125, 135

B. Strict Pull up cluster @30×1; 1.1.1.1; Rest 15 seconds/rest 2 minutes x3 sets

C. 1-arm DB bench press; 4-6/arm x4; Rest 75 seconds between arms
30, 35, 40, 45

D. WTD Glute Bridge @11×5; 6-8×4; Rest 90 second
50, 55, 60, 65

E1. DB powell Raise @3030; 10-12/arm; Rest as needed
8, 8 ,10

E2. Side Plank clamshell; 12-15/side; Rest as needed x3 sets

11/28

11/26

A. Goblet Elevator squats; 8-12×4; Rest 90 seconds
15 15 15 15

B. 1-arm Tall kneeling KB Press @11×5; 8-12×3; Rest 75 seconds between arms
45# bar: 15, 15, 15, 15 pound plates

C1. Barbell bench prone row @11×2; 8-10×3; Rest 60 seconds
75, 75, 80

C2. Barbell overhead shrug @11×5; 10-12×3; Rest 90 seconds
35, 35, 35

D1. sidelying external rotation @1111; 8-10/arm; Rest as needed – https://www.youtube.com/watch?v=oNCuZh2Os_U
15, 15, 15

D2. Deadbugs; 30 reps; Rest as needed x3 sets – https://www.youtube.com/watch?v=rbemelnkHag
+

3 RFT
50 meter kb rack walk – moderately heavy, make sure it’s unbroken 50 meters with perfect posture.
10 perfect push ups – go ahead and put bar on squat rack if you can’t do absolutely perfect push ups on the ground. that means no low back curve, video for me
400 meter run

11/26

11/25

Side Plank clamshells 5×5 per side – https://www.youtube.com/watch?v=2rHaVGhEChg
+
A. Snatch Grip RDL @42×1; 2-3×4; Rest 90 seconds – ribs down, video for me.
105, 115, 125, 130

B. WTD Pull up @40×1; 1-2×4; Rest 2-3 minutes
18, 20, 25, 27

C. 1-arm 1- leg DB floor Press w/ bridge @3020; 4-6/arm x4;
30, 30, 35, 40

Rest 90 seconds – https://www.youtube.com/watch?v=q_Y4rTCYZmE

D. DB YTA @3010; 10-12/arm x4; Rest as needed –
5, 5, 5, 5

+
4 sets
40 second max effort row
Rest 2 minutes

11/25

11/24

A. DB Split Squat 90/90 position @1111; 6-8/side x4; Rest 75 seconds between sides – video for me and email same day you take video
10, 15, 15, 15

B. Half Kneeling landmine Press @1015; 6-8/side x4; Rest 75 seconds between sides – video from the back, need to see shoulder blade moving
35lb barbell + 15, 20, 20, 25

C1. DB 3 point row @11×2; 8-10/arm; Rest 60 seconds – video for me
30, 35, 40

C2. DB elbow supported external rotations @1111; 8-10/arm; Rest 60 seconds x3-4 sets
10, 15, 15

D. Reverse Crunch; 10×10; Rest 75 seconds –
****MY NEW LEAST FAVORITE MOVEMENT****

+
15 min amrap:
20m walkin lunge
Row 15 cals
8 single arm KB press/arm ***0.75 pood
30 sec side plank

Shoot….it was either 3 full rounds + 8 KB presses or 4 full rounds + 8 KB presses

11/24

11/20

A. Snatch grip RDL @3211; 4-6×4; Rest 90 seconds – video for me your last set
95, 95, 100, 105

B. Strict Pull up cluster @30×1; 1.1.1.1.1; Rest 20 seconds/rest 2 minutes x3-4 sets
Completed 4 sets

C. 1-arm DB bench press; 6-8/arm x4; Rest 75 seconds between arms
30, 35, 40, 45 (only got 4 reps from left arm)

D. WTD Glute Bridge @11×5; 4-5×4; Rest 90 seconds –
65, 75, 80, 85

E1. DB powell Raise @1111; 12-15/arm; Rest as needed
10, 10, 10, 10

E2. Side Plank clamshell; 12-15/side; Rest as needed x3-4 sets – http://www.mikereinold.com/2011/08/side-plank-clam-and-side-plank-hip-abduction-exercises.html

11/20