31/8 Conditioning with Oscar (7/10)

Conditioning circuit 

3x 1 min each

Box jumps

Bosu ball squat 

KB swing 14kg

10kg DB renegade rows 

3x 

Bosu ball mountain climb 

24kg KB goblet semi squat 

8kg lateral raise

Sand squat jump 

2x

10kg DB lunges

Rower

Box push up

27/8 Squat with Oscar (6/10)

Squat

90 8/7

Forward alternating lunge w/ press

17.5 bar 10

22.5 2x10

Step machine 

Level 10 2 minutes 

Bike 2 min high resistance

Box jumps 

2x20

Planks

3x

25/8 Chest 73.35

30 deg DB bench 6 count

22.5 7/7/8

Slow eccentric sucks.

High cable crossover 

12.5 each 2x10

10 each 10

V handle tricep pressdowns 

15 10

20 12/10

Shoulder shocker 

4 1x10

23/8 Back

Green band pull apart

4x25

YWT holds (15 seconds each)

3/2/2

Shaky, but shoulder stability has improved. 

Y handcuffs 

3x15

Orange band face pull

4x30

37 deg chest supported DB row

12.5 2x10

22.5 10

Green band face pull to Cuban press

3x10

20/8 Legs

Squat

80 5

90 2x5

Bosu ball squat 

3x10

KB swing

24 2x20

18/8 Chest with Oscar 5/10

30 deg incline DB bench

22.5 2x10

Bent over cable fly (high angle)

30 8

35 8

40 8

37 deg incline smith press

10 each 10

15 each 9

20 each 6

V bar cable tricep pressdowns

15 10

20 2x10

17/8 Back with Oscar (4/10)

Deadlift 

70 3x5

Wider grip, more upright torso.

Torsonator row

25 3x10

37 deg rear delt fly 

6 DB 2x10

5 DB 10

One hand seated high cable row

3x10

Vault jump through 

2x10

16/8 Shoulders with Oscar (3/10)

Plank

1:23

OHP

40 3x5

Cable upright row

17.5 3x10

Bent over DB laterals 

5 3x10

Pull up

7/6/6

Bike

Flat back leg kicks

3x50 

13/8 Chest

30 deg DB bench 6 ct

22.5 9/8/7

Strong burn after 5 reps usually. 

Bench

50 10/5

High cable crossover 

15 each 5

12.5 each 6

10 each 12

NG chins

6/5/4/5/5/5

Zottman curls

7.5 DB 2x10

Single DB 21 curls

2.5 1x

Half bar 21 curls

7.5 1x

9/8 Shoulders with Oscar

Renegade rows 

12.5 DB 3x5 each 

Half bar front raise (supinated)

12.5 3x10

Upright row smith 

5 each 2x10

7.5 each 2x10

HS shoulder press (backward)

30 each 5/6/5

Lat pulldown

50 2x12

Vault push up and jump through

10/6/

7/8 Legs

Leg press 

200 10

240 7

Bulgarian split squat 

12.5 DB 2x10

Squat 

70 5

80 6

No back pain when doing squats at the end. 

5/8 Shoulders 72.5

Seated press

40 10

45 5

47.5 5/4

Seated DB lateral raise

4 10/20/20

Overhead rope extensions

30 10

35 10

40 8

KB swing 

12 50

24 50

4/8 Back

Green band pull apart

4x25

Pull ups in between pull aparts

4x5

Pull aparts burn like mad for the last 5 reps of each set. 

YWT holds (15 seconds each)

3/2/2

Progressed from 10s to 15s. Very shaky and for some reason I feel like clenching my fists instead of extending because that seems to improve shoulder stability. 

Y handcuffs 

3x12

Orange band face pull

4x25

KB rows

22 2x15

Green band face pull to Cuban press

3x10

3/8 Bench with Oscar

Bench

60 6

65 5

OHP

40 3x5

Pull up

6/6/5/5

Floor KB press

14 3x12

Bike 

Incline press

40 9/10/9

Standing alternating DB curl

10 10 each

7.5 2x10 each