day off/light WO

Open-

35 mins stationary bike

PT: TFL and shoulder strength exercises

20 Min brisk walk on incline

Release: stretches etc

BR variation etc

Open-

longer than usual warm up.

Bertrand Russell: 3 sets of 7 of the following
bent rows (40 lb DBs)
DB squat presses (40 lb DBs)
swings (45 lb DB)
burpees (25 lb DBs)

Bar thrusts: 3 sets of 10 (each arm)
weight- 60 lbs

One arm DB snatches/windmills: 2 sets, 5 reps each arm
weights- 35 lbs DB

Buelers: 2 sets of 7 each side, 35 lbs

PT: TFL and shoulder rehab stuff

Release: 20 mins brisk walk on incline

day-off/ light stuff

Open

30 mins on stationary bike

15 mins brisk walk on incline

TFL and shoulder strength stuff

Release

DB Combo etc

Open-

A bit more for warm-up

Squat presses/bent-over rows/DB burpees: 3 sets of 7 each

squat presses and bent rows: pair of 40 lb DBs
burpees: pair of 25 lb DBs

23 mins on indoor rower: 5K.

PT: TFL and shoulder strength exercises

Release

15 mins in steam room

Stretches etc

Open-

extended warm-up

20 mins jog

snatches/good mornings: 2 sets 10 each

PT: TFL and shoulder strength stuff

Release

Basics WO

Open-

25 mins on stationary bike

Push-ups/bent over rows/DLs/push-presses/wind mills: 3 sets with the following number of reps;
push ups- 10
bent over rows- 6-7 reps (40 lb DBs)
DLs- 6-7 reps (155 lbs)
push presses- 5 reps (95 lbs)
wind mills- 5 each side (40 lb DB)
-took about a 30-45 sec break after each set

PT: shoulder and TFL strengthening exercises

Release

B Russell variations etc

Open-

longer than usual warm up and 10 mins on indoor rower.

Bertrand Russell: 3 sets of 6 of the following
bent rows (40 lb DBs)
DB front squats (40 lb DBs)
swings (45 lb DB)
burpees (25 lb DBs)

Speed squats/Dead lifts: 5 reps/ 3-5 reps
weights- 135 lbs/ 185 lbs

Buelers/One arm DB snatches: 6 reps each arm/5 reps each arm
weights- 35 lbs/ 40 lb DB

Bar thrusts: 3 sets of 10 (each arm)
weight- 55 lbs

PT: TFL and shoulder rehab stuff

10 mins brisk walk on incline

Release

15 min in the steam room

lighter WO

Open-

20 mins brisk walk on incline

Stretches, snatches/good mornings: 2 sets of 10 with BB

Bar thrusts: 3 sets of 10 (each side) 55 lbs

Russian twists: 3 sets of 7 (each side)

Bent over rows: 3 sets of 7: 45 lb DBs

PT: shoulder and TFL strength exercises.

Release

DL walks etc

Open-

longer than usual warm-up.

DB front squats/bent over rows: 6 reps, 6 sets: 40 lb DBs

Overhead presses/swings/Planks: 4 sets of: 6-8 reps/8 swings/ 20 secs for planks
Overhead presses: 30 lb DBs
Swings: 45 lb DB

DL walks/snatches/ good mornings: 4-6 reps, 4 sets. 30 - 35 feet
DL walks: pair of 75 lb DBs
Snatches/GMs: 45 lb BB

Brisk walk on incline: 15 mins

PT: TFL and shoulder strength exercises

Release

Day off stuff

Open-

Stationary bike: 40 mins

Stretches, GHD etc 

Cleans/GMs with a BB

PT: TFL and shoulder strength

20 mins brisk walk on incline

Release

Steam room- 15 mins

1RM back-squats etc

Open-

Back Squats/Bent over rows: Increased the weight each set for back squats - Bent over rows in-between..
Weights:
Back squats; 135 lbs, 155 lbs, 160 lbs, 185 lbs (reps, 5, 5, 5, 3)
Bent over rows; 45 lb DBs

Bar thrusts/Russian Twists: 3 sets of 10/7 (each arm)
BTs: 60 lbs
RTs: 35 lbs

Swings/Plank: Tabata format; 20 secs on 10 secs off.
45 lb DB for swings

PT: TFL and shoulder strength.

Release