Friday - June 29

Push Press
5 x 45, 95, 135, 185#
1 x 215#
5 x 2 @ 245#

Sorinex Summer Strong WOD - 'Durniat Strength style'
- 225# DO axle deadlift x 5
- 115# zercher carry 100'
- 115# zercher carry 100'
- 115# farmers walk 100'
- 450# Basecamp Rack Yoke walk 100'
- 20 body rows
- 110# engine block press x 10
- 450# Basecamp Rack Yoke walk 100'

Thursday - June 28

TNS Grippers
5 x sport, trainer, #1
3 x #2
1 x #2.5
GHP Level 8 cert  - 1.5" GHP block set for reps
 - 2 reps
TNS
3 x 1 @ #3.5 rated 179.34
6 x 1 @ #3.5 credit card set- was amazed at how easy these were after trying to TNS, so did a few extra in amazement.

Snatch
2 x 30, 40, 50, 55, 60, 65, 70, 75, 80kg

Squat
8 x 135#
5 x 225#
3 x 315#
1 x 375#
5 x 2 @ 425#

Zercher
5 x 70, 120, 160#
1 x 180#

Reverse Hyper
10 x 50, 50, 50#

25s pass around the body x 3 sets - no idea how many times, I get board counting.

Sledge levering @ 6#
3 x 5 in all directions

Tuesday - June 25

Incline Bench
5 x 135, 185#
2 x 205, 225#
5 x 2 @ 245#

Dips
10 x bw
5 x 24, 32kg
5 x 5 @ 60kg

DB Incline
10 x 80, 90, 100#
7 x 100#

Bamboo Bench
20 x 70, 120, 120#

Bamboo Skull Crushers
10 x 70, 70, 70#

Monday - June 24

TNS Grippers
5 x sport, trainer, #1, #2
5 x 5 @ #2.5

Hang Clean High Pull
3 x 60, 70, 80, 90, 100, 110, 115, 115kg

Deadlift - 3" deficit
5 x 60, 100kg
2 x 150, 200kg
5 x 2 @ 230kg

Bulgarian Split (4-0-1 tempo)
5 x 45, 135, 185, 185, 185#

GH Raise
5 x bw, 10, 15, 20, 20#

Thursday - June 21

TNS Grippers
5 x sport, trainer, #1
3 x #2, #2.5
1 x #3
5 x 1 @ FBBC Hard - rated 174.1#

Snatch
2 x 30, 40, 50, 55, 60, 65, 70, 75kg

Squat
5 x 135, 225#
3 x 315#
1 x 365#
7 x 3 @ 405#

Rolling Thunder
3 x 10 (r/l) @ 135# - alternating hands each rep

Zercher
5 x 70, 110, 160, 180kg

Reverse Hyper
10 x 50#
3 x 10 @ 90#

Tuesday - June 19

Incline Bench
3 x 135, 185, 205#
7 x 3 @ 225#

Dips
10 x bw
5 x 24, 32kg
5 x 5 @ 48kg

Incline DB
10 x 70, 80, 90, 100#

Pushdown
10 x 80, 90, 95#

June 18 - Monday

TNS Grippers
5 x sport, trainer, #1, #2
5 x 5 @ #2.5

Clean High Pull
3 x 60, 80, 100, 110, 110, 110kg

Deadlift - 3" deficit
3 x 70, 120, 160kg
7 x 3 @ 205kg

Bulgarian Split Squat (4-0-1 tempo)
5 x 45, 135, 185, 185, 185#

GH Raise
5 x bw, 10, 15, 20, 20#

Friday - June 15

Push Press
5 x 45, 95, 135, 165, 185#
5 x 5 @ 205#

Log Clean + Push Jerk
5 x 110, 160, 160, 160#

Seated DB Press
10 x 50, 60, 60#

6# sledge levering
 - 3 sets of 5 - internal/external/forehead/reverse weaver/front weaver

DB shrugs
10 x 100, 100, 100#

Neck routine x 20

Thursday - June 14

Agility Ladder

Snatch
2 x 20, 30, 40, 50, 55, 60, 65, 65, 65kg

Squat
4 x 135, 225, 315#
1 x 365#
6 x 4 @ 385#

Axle Zercher
5 x 65, 105kg
3 x 5 @ 145kg

Reverse Hyper
3 x 10 @ 90#

Tuesday - June 12

Incline Bench
4 x 45, 135, 185#
6 x 4 @ 205#

Dips
10 x bw
5 x 24, 32kg
5 x 5 @ 40kg

DB Incline
10 x 70, 80, 80#
8 x 90#

Wide Pulldown
10 x 90, 90, 90#
Reverse Grip
10 x 90, 110, 130#
Neutral Pulldown
10 x 130, 140, 150#

Bamboo Bench
20 x 100, 100#

Monday - June 11

Hang Clean High Pull
4 x 60, 80, 90, 100, 100, 100, 100kg

Deadlift - 3" deficit
4 x 60, 110, 150kg
6 x 4 @ 180kg

Bulgarian Split - 4-0-1 tempo
5 x 45, 95, 135, 165, 185, 205#

GH Raise
5 x bw, 10, 10, 15, 15#