Catching up

It has been a real busy week at work. I have some new goals to reach before the end of the year. Ill post them after the workout logs.

Tuesday:
Foam
Stretch: Ham, hip flxr, bretzel, calf
Joint Mob, Hips, T spine
Activation, Clams hip abd, Power plate Plank, GB
Prep Miniband In/outs, onster walks, staggered Dynamic Chunking, Knee hug to leg craddle, to SL RDL, worlds greatest, and Goblet on Power Plate

Drop Squats x 5
Drop Squats to Jump x 5
Get ups 20kg 1/1 28kg 1/1
A1. SL Rdl 55lb Db 5/5 +20lb Vest 8/8 5/5
A2. HP Doubles 28kg 8 6 24kg 8
A3. Side Plank on Power Plate hip Adb 10/10 Side Bend 12/12

Thursday
Foam
Activation
Prep SL Squats on power plate

A1. SL Squat 10lb 8/8 30lb 5/5 5/5 50lb 8/8
A2. Body Saw with valslides on Power plate 20lb vest 10 , 8 TRX Fall out 10
A3. TRX Row 20lb/10Air 10 30Mass 10, 10

ESD:

Swings
Double 24kgs 5 sets of 8 in 5 minutes
2hand 40kg 5x8 in 5 minutes
1hand swiung 24kg 3 sets of 8 each side done in 5 minutes

Friday
Foam roll
Lateral movement drills 25 minutes

A1. Trx Push up 25Air 10 41 watss 35Air 8 20m/15A 8

A2. Suitcase Carries 60lb 45 yards 3 sets each side

A3. GHRIC BW 8 , 5 , 5

B1. Pull up Iso hold at top 30Air 30 seconds hold

ESD

Versa Climber starting at 75 feet per minute increasing 15 feet pe minute up to 185 feet per minute. I was smoked from the week

Saturday;
Foam
Shoulder Mob
Linear
MB in/out, forward, backward, staggered
Marches, skips

Grannie Vertical Throw 8lb Ball x 5 reps

BB Snatch Bar x 5 20kg 5,5 30kg 5 , 5
DL 185 x 5 270 x 5 325 x 5 365 5 , 5 - first time doing conventional in a couple years

Sled Work 45lb plate 5 20yard runs with about 25 seconds in between
Bike 10 mins at 135 plus HR for cardiac out put

Goals:
Gain 10 pounds of muscle
Lower body comp - hover around 9-11%
100lb Pull up - Currently 85
100lb SL Squat for 3-5 reps - Currently at 75
Clean 1.5x Body weight - Currently around 215
Score 18+ on FMS - Hover around 17
Run 40 yard dash in the 4's - never tested it.