A. Split jerk; 10 reps @ load comfortable for elbow; rest 90 sec (focus on maximal speed)- 265# for all reps. Been hammering down on shoulder mobility and activation. Elbow is feeling much better, but still kinda lingering around. 
B. Neutral grip weighted ring pull ups; 2-3x5; rest 2 min - 53# Kb for 3 reps each set 
C1. Weighted Deficit (8") HSPUs; 4 reps AFAP x 5 sets; rest 20 seconds 
C2. Weighted HSPUs; 5 reps x 5 sets; rest 20 seconds 
C3. Strict HSPUs; 6 reps x 5 sets; rest 3-4min
*goal for these is to create as fast a contraction as possible for each part- Used 20" vest. Really like these complexes. Super challenging!
+
For Time: 
50 TTB 
50 STOH @ 115# 
50 C2B
50 Cal Row 
10:40. Fun chipper. Didn't go all out just because I haven't done pull ups since my elbow got jacked up in the open. So I paced it more than usual to feel it out. +
movement work 15-20 min

A. Squat Clean; 10 singles above 255# - 265# across and finished with 275# last single. Felt super strong and dialed in today. 
B. Box Back Squat @ 3030; 5x5; rest 3min - 225#, 225, 245, 245, 245. Set up box a touch below parallel. 
+
10 tng power clean 155#
Row 200m @90-95%
rest 3 min
x3 - 60 sec, 68, 70. Got spicy on the low back. 
+
10 tng deadlift 275#
Assault Bike 15 Cals @ 90-95% 
rest 3:30
x3 - 48sec, 52, 52. Low back was tight! 

AM
A. Deadlift; 2 reps x 5 sets; rest 3min - 265#, 265, 265, 265, 275. All clean grip and no belt. 
B. Jerk stance strict press @21x2; 5-6x5; rest 2 min - 115# for 5 reps each set. 
C. Staggered Grip (low hand at elbow of high hand) rope pull-ups; accumulate 15/arm @ 31x1 tempo - Elbow felt good on this. 
D1. Banded HSPUs; 8 reps for time x 4 sets; rest 20 seconds - 23 sec, 34, 46, 58. Got spicy quick. Used 30# band tension. First set UB and shoulder hit the wall after that. 
D2. Strict HSPUs; 12 reps for time x 4 sets; rest 3min - 35sec, 45, 50, 55, 59. Shoulders were under some fatigue. Had to start breaking sets up to complete. 


PM
(see if you can set aside time to hit this as prescribed) 
Assault bike 4 min @375 watts
rest 2 min
Assault bike 3 min @425 watts
rest 2 min
Assault bike 2 min @520 watts
rest 2 min
Assault bike 1 min @650 watts
rest 10 min
x2 - Done. Held wattage and was a super challenging. 
+
self directed movement work 45 min 

A1. Flow Underswitch; 10/side x 3 sets; rest 45 seconds (try to go into deep ranges opening up hips, ankles and knees) https://www.youtube.com/watch?v=l3S6qMmx63g
A2. Forward Plank With Underneath Reach; 8-10side x 3 sets; rest 45 seconds https://www.youtube.com/watch?v=pom7IF-lRVw
B1. Reverse Grip wtd. Dislocated; 8x3; rest 1m (SLOW)
B2. Hanging Active Shoulder Circles; 8 forward/ 8 reverse x3 sets; rest 30 seconds 
B3. Tall Kneeling Sand Bag Side to Side; 4/side x 3 sets; rest 30 seconds 
B4. Side Plank Arch Up; 8 reps x 3 sets; rest as needed 
Great flow work. +
Skierg 1k @ 1:57 pace 
rest 30 sec 
Skierg 1k @ 1:56 pace 
rest 30 sec 
Skierg 1k @ 1:55 pace 
rest 3min 
x2 total sets - This implement crushes my soul! Getting used to technique, still getting a feel for it. Pace was a little aggressive for me. First set I hit 1:56, 2:04, 2:03 and second set I hit 2:04, 2:02, 1:59. Last set I found my grove. Definitely want to keep playing around with this. 

AM
A. Snatch pull; 2,2,1,1 rest 2 min - 255#, 265, 275, 275. Focusing on keeping upper back tighter in pull. Want to build upper back more. 
B. Power snatch - 6 singles @195+#; rest 2 min (see if you can do all above 195 this week) - All done at 195#. Catching in low power position. C1. Clean grip RDL; 3-4x5; rest 10 sec (build heavy) - 275# for all sets (4 reps). 
C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 40" for all sets. 
D. Squat snatch tech and positional work - 135# (25 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps) (film a few this week for me) - Done. 
+
(make-up, if you have time)
Assault Bike 10 Seconds @ 100% effort
rest 1min
Row 20 Seconds @ 100% effort
rest 1min
x4 sets - 1600 watts + each set. Legs are feeling more powerful. 

PM
A. A Skip; 25m x 3 sets; rest 60 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhQ3Z1VFhRblkxeEE
B. B Skip; 25m x 3 sets; rest 60 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhR0IwN2w3cFFBWjQ
C. Half Kneeling Start to Sprint; 3 sprints x 3 sets; rest 30 seconds https://www.dropbox.com/s/2i1ctfdxxx5cerp/MVI_6735.MOV?dl=0
D. Skater Jumps; 6/side x 3 sets; rest 90 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhZVlnQ2pGVEVwQlE

Love these running drills. 
+
Run 1mile for time (be smart with how your body feels, though, only push if you feel good) 

Took it easy on knee and hip. Want to make this up. 

A. Split jerk; 10 reps @ load comfortable for elbow; rest 90 sec (focus on maximal speed)
B. Neutral grip weighted ring pull ups; 2-3x5; rest 2 min
C1. Weighted Deficit (8") HSPUs; 4 reps AFAP x 5 sets; rest 20 seconds 
C2. Weighted HSPUs; 5 reps x 5 sets; rest 20 seconds 
C3. Strict HSPUs; 6 reps x 5 sets; rest 3-4min 
*goal for these is to create as fast a contraction as possible for each part
+
For Time: 
50 TTB 
50 STOH @ 115# 
50 C2B
50 Cal Row 
+
movement work 15-20 min

Gone for wedding over the weekend. No gym access. Will make up next week. 

A. Power Clean; build to a tough single; then perform 5 singles at that weight - 265#. Couple reps were really close to parallel. Have always had trouble with pulling too deep in power position. 
B. Squat clean; 15 reps @245+# - rest 2 min - All done at 245#. 
+
For Time: 
Skierg 250m - 58 sec 
rest 7min 
For Time: 
Row 300m - 52 sec 
rest 7min 
For Time: 
30 Cal Assault Bike - 52 sec 

AM
A. Clean Pull;2,2,1,1; rest 2 min - 315#, 315, 335, 335. Pull felt strong and explosive. 
B. Front squat; 5 reps x4 sets; rest 3 min - 245# for all sets. Knee had some tightness today. Lack of time warming up. 
C. Deadlift; 2 reps x 4 sets; rest 3min - 345#, 355, 365, 365. No belt and clean grip. Want to get my grip and pulling stronger. 

PM
Assault bike 4 min @425 watts
rest 2 min
Assault bike 3 min @475 watts
rest 2 min
Assault bike 2 min @550 watts
rest 2 min
Assault bike 1 min @650 watts
rest 10 min
x2 
Did not have the mindset and effort to get after it today. Lack of sleep last night and running on lower energy. +
self directed movement work 45 min - Some hip, shoulder, and ankle mobility. Scap and midline accessory work. 

AM

A. Bench press clusters; 1.1.1x5; rest 20 sec/rest 3 min (again, heavier by 5# this week) - 205#, 205, 215, 215, 215. B. Bent over SUPINATED grip barbell rows; 6-8x5; rest 2 min - 145# x7 (for all sets)+
3 Rounds:
6 Strict Muscle Ups
12 Deficit Strict HSPUs @ 4"
24 Cal Row - 15:31. MU and deficit blew my shoulders up. My shoulders were feeling pinchy pressing out of HS. Shoulders and triceps got fatigued too quick. Elevated breathing from row made movements challenging. 
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 5 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
A2. Active Half Pistol Hold; 25 sec/leg x 5 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 5 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Plate Squat Flow - 3 reps x 5 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x5; rest 1 min 

Great movement piece. Shoulders and knee felt great after this.  

AM

A. Snatch pull; 3,3,2,2 rest 2 min - 235#, 245, 255, 265. Used straps and focused on keeping lats and upper back tight. B. Power snatch - 6 singles @195+#; rest 2 min - Wasn't feeling super sharp today. Did about 8 singles @185# and a couple singles at 195#. Aggravating elbow. C1. Clean grip RDL; 5-6x5; rest 10 sec - 225# x6, 225 x6, 245 x5, 245 x5, 255 x5C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 40" for all sets. D. Squat snatch tech and positional work - 135# (20 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps) (film a few this week for me)
+
Assault Bike 10 Seconds @ 100% effort
rest 1min
Row 20 Seconds @ 100% effort
rest 1min
x4 sets Ran out of time before coaching class. 
PM
A. A Skip; 20m x 3 sets; rest 60 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhQ3Z1VFhRblkxeEE
B. B Skip; 5 reps/leg x 3 sets; rest 60 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhR0IwN2w3cFFBWjQ
C. Half Kneeling Start to Jump; 3 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhSF9Gdlk5UnBUdE0
D. Skater Jumps; 6/side x 3 sets; rest 90 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhZVlnQ2pGVEVwQlE
+
True Form Running
Run 400m @ tough effort
rest 3min
x3 sets - 1:41, 1:40, 1:41+
Run 200m @ tough effort
rest 2min
x3 sets - 44sec, 44, 44

A. Split jerk; 10 reps @80% effort- rest 90 sec (focus on maximal speed) - 245# x5, 255# x3, 265, 270. Elbow has still been feeling achy in front rack and OH. Been having to work internal/external rotation, lots of voodoo on elbow, wrist extension prep, low trap and serratus activation. Pec minor has been super jacked up and been putting stress on bicep tendon and UCL. 

B. Neutral grip weighted ring pull ups; 3-4x5; rest 2 min - 4 reps at a slow tempo each set. C1. Weighted Deficit (8") HSPUs; 4 reps AFAP x 4 sets; rest 20 seconds
C2. Weighted HSPUs; 5 reps x 4 sets; rest 20 seconds
C3. Strict HSPUs; 6 reps x 4 sets; rest 3-4min*goal for these is to create as fast a contraction as possible for each part - Used a 20" vest. This got really nasty on the shoulders. Lately shoulder have been feeling weak and tight. Do you have any suggestions for shoulder prep? 
 +
Two legged line drill
- 20 reps forward/back
- 20 reps lateral
One legged line drill
- 12 reps per leg forward/back
- 12 reps per leg lateral
+
5 yard lateral shuffles
12 seconds max effort (reach down to touch line)
- 5 attempts- rest 1 min
+
20 yards x3/movement
- high knees
- butt kicks
- karaoke
- back pedal
+
run 10 min easy (jog 30/walk 30) - Running mechanics are feeling smoother. Had some buddies work in with me on the TruForm. 
+
movement work 15-20 min

AM

A. Power Clean clusters; 1.1.1.1.1x5; rest 15 sec/rest 3 min (build heavier than last week) - 225#, 225, 235, 235, 245. Felt strong and sharp. B. Hang squat snatch tech work (pull under to the position of comfort
and then ride down - 105-115# for all reps) - 20 reps - All done at 115#. Focused on active shoulders and finishing pull. C. Squat clean; 15 reps @235-255# - rest 2 min - All done at 235#. Knee was a little tight today. 
D1. Single arm OH side to side cossack squats; 4 slow controlled reps
x5/side; rest as needed - 20#, 20, 20, 20, 20, 20D2. Single leg RDLs; 6-8x5; rest as needed - 85#, 85, 85, 85, 85 (for 8 reps/leg)D3. Good morning position hip rotations; 3 slow controlled reps x5;
rest as needed - Felt great on hip rotators. D4. GH raises; 5-6 slow controlled reps x5; rest as needed

PM
Ski erg sprint 15 seconds @100%
rest 3 min x6  -400+ watts on all sets.
+
Row sprint 15 seconds @100%
rest 3 min
x6 - 500+ watts on all sets +
Assault bike 8 seconds @100%
rest 2:12
x6 - 1600+ watts on all sets+
movement work 20-30 min

AM

A. Clean Pull; 3,3,2,2; rest 2 min - 295#, 305, 315, 315. Need to work on keeping upper back tighter. Legs and low back felt strong pulling. B. Snatch grip RDL (just to below knee); 3-4x5; rest 2 min - 205# x4 for all sets. Used straps b/c thumbs were jacked up. C. Front squat; 5 reps x3 sets; rest 3 min - 245#, 255, 255. Felt strong and sharp. Can feel elbow in front rack support. 
D1. Single arm OH walking lunges; 12steps x5; rest 90 sec (switch arms per set)
D2. Single leg RDL; 6-8x5; rest 90 sec
E1. Stall bar straight leg raises; 12 reps x5; rest 1 min
E2. Bent knee hollow body hold; 30 seconds x5; rest 30 sec - Done. Love midline work on the back end of training. Don't have a stall bars does that matter? 

PM
Assault bike 4 min @425 watts
rest 2 min
Assault bike 3 min @470 watts
rest 2 min
Assault bike 2 min @525 watts
rest 2 min
Assault bike 1 min @600 watts
rest 10 min
x2 - Work caught up on me today. Only had time to get through one set. Pace felt strong getting through and was really challenging. +
self directed movement work 45 min

AM

A. Bench press clusters; 1.1.1x5; rest 20 sec/rest 3 min (heavier by 5# this week) - 195#, 205, 205, 210, 215. Left shoulder was feeling achy today. Weight was feeling heavier than usual. 
B. Bent over wide grip barbell rows; 6-8x5; rest 2 min - 135# x8 for all sets. C1. Strict Muscle Ups; 5 reps x 5 sets; rest 1min - Broke it up 3/2 for all sets. 
C2. Deficit Strict HSPUs (8-10"); 8 reps x 5 sets; rest 2min - Only did 4 sets. Broke up all of my sets more than I should of. Used a 6" deficit. Shoulder and elbow were achy today. Was having a difficult time getting through sets. D. Front Tuck Lever; 16-18 sec x 4 sets; rest 90 seconds bw sets - Done, felt it in elbow. Need to work more lat activation.+
Row 1k @ 3:45 total pace
12 UB TTB
40 Double Unders
rest 60 Seconds
Assault 3min @ 325 watts
12 UB TTB
15 Box Jumps @ 20"
rest 3min
x3 total sets - Completed all pieces under 10 min. Was gassed out for some reason last set of row. Fell off total pace. 
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 4 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
A2. Active Half Pistol Hold; 25 sec/leg x 4 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 4 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Plate Squat Flow - 3 reps x 4 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x4; rest 1 min 

AM

A. Snatch pull; 3,3,2,2 rest 2 min - 225#, 235, 255, 255. Worked pulling positions and explosiveness at the top of each pull.  
B. Power snatch - 6 singles @195+#; rest 2 min - Completed reps, but had some misses today. Bar was getting out in front of me and riding under too low. https://youtu.be/TFk00DXZghw
C1. Clean grip RDL; 5-6x5; rest 10 sec - 225# x6, 225 x6, 245, x5, 245 x5, 245 x5. Used straps on sets. 
C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 40" for all sets
D. Squat snatch tech and positional work - 135# (20 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps) (film a few this week for me) https://youtu.be/OGYpAyzXHcE
+
Assault bike sprint 10 seconds @100%
rest 1:50
x10 - 1500-1800 watts. 


PM
A. Standing "A"; 6 reps/leg x 4 sets; rest 30 seconds bw legs https://drive.google.com/open?id=0B4Bowlp9nKuhQTZxR1EwOHZGcnc
B. Standing "B" Complex; 5 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVzhxRmItQVRzb0k
C. Half Kneeling Start to Extension; 5 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhenhRMHRVSS0zMmM
D. Half Kneeling Start to Jump; 3 reps/leg x 4 sets; rest 30 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhSF9Gdlk5UnBUdE0
+
True Form Running
Run 200m @ moderate effort pace but slightly faster than last week by 1-2 seconds
rest 90 seconds (rest 3min bw sets 4-5)
x8 sets - 44sec, 45, 44, 45, 45, 44, 44, 45. Knee had no issues today! Could of held pace longer. 

Saturday, Apr 1

Play Day - you can lift something heavy do a short workout or just hang out....training will start Monday 

Stayed out of the gym and took today off to relax at home. Did some light stretching. 

Sunday, Apr 2 

off

Monday, Apr 3 

AM
A. Snatch pull; 3x3; rest 2 min - 225# across sets
B. Power snatch - 6 singles @185+#; rest 2 min - all done at 185#, feeling out elbow could of gone heavier. Good technical work C1. Clean grip RDL; 6-8x5; rest 10 sec - 185 (8), 205 (8), 205 (8), 225 (6), 225 (6). Used straps. C2. Box jumps; 1.1.1.1.1x5; step down/rest 3 min - 36", 36", 40", 40", 40"
D. Squat snatch tech and positional work - 135# (20 reps, focus on
perfect catch and slow controlled decent into bottom position on all
reps)
+
Assault bike sprint 10 seconds @100%
rest 1:50
x8 - 1500-1600 Watts. Feeling more powerful on bike. 


PM
A. Standing "A"; 6 reps/leg x 3 sets; rest 30 seconds bw legs
B. Standing "B" Complex; 5 reps/leg x 3 sets; rest 30 seconds
C. Half Kneeling Start to Extension; 5 reps/leg x 3 sets; rest 30 seconds
D. Half Kneeling Start to Jump; 3 reps/leg x 3 sets; rest 30 seconds - Really like these running drills. Great focus on mechanics and positioning.

+
True Form Running
Run 200m @ moderate effort pace
rest 90 seconds
x6-8 sets based on feel - 61sec, 57, 53, 52, 52, 52. Knee got a little tight so called it after six sets. Could hold same pace for much longer. Was not a super difficult pace. 

Tuesday, Apr 4

AM
A. Bench press clusters; 1.1.1x5; rest 20 sec/rest 3 min - 185#, 205, 205, 205, 205
B. Bent over wide grip barbell rows; 6-8x4; rest 2 min - 115 x8, 135 x8, 135 x6, 135 x6
C1. Strict Muscle Ups; 5 reps x 4 sets; rest 1min - 3/2, 5 UB, 5 UB, 4/1. Elbow was slightly aggravated. 
C2. Deficit Strict HSPUs (8-10"); 8 reps x 4 sets; rest 2min - only used 6". 3/3/2, 4/2/2, 4/2/1/1, 4/2/1/1. Shoulders and triceps got fatigued quick. 
D. Front Tuck Lever; 15 sec x 4 sets; rest 90 seconds bw sets - Did these on pull up bar, love these! 
+
Row 1k @ 3:45 total pace
12 UB TTB
40 Double Unders
rest 60 Seconds
Assault 3min @ 325 watts
12 UB TTB
15 Box Jumps @ 20"
rest 3min
x2 total sets - Completed both under 10 min. Breathing felt like crap on row for some reason today. 
PM
A1. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
A2. Active Half Pistol Hold; 25 sec/leg x 3 sets (work on deep hold with upright chest) (ask for video, I made one but am uploading it)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
B2. Plate Squat Flow - 3 reps x 3 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B3. Shoulder extension pails/rails; 1 min + 10 sec isometric in both
directiosn x3; rest 1 min 


Great movement work! Shoulders and hips felt great afterwards. 

Wednesday, Apr 5 

AM
A. Snatch pulls; 3x3; rest 2 min - Used straps today. 235#, 245, 245. Pulling positions are feeling stronger. 
B. Snatch grip RDL (just to below knee); 3-4x4; rest 2 min - 185# x4, 185 x4, 205 x3, 205 x3. Need to work more lat engagement. 
C. Front squat; 3x3; rest 3 min - Knee is feeling stronger and didn't get aggravated. 245#, 245, 255. Could of gone up on weight, but didn't want to push it too much. 
D1. Single arm OH walking lunges; 14 steps x4; rest 90 sec (switch arms per set) - Used 50# DB
D2. Single leg RDL; 8-10x4; rest 90 sec - Used 70# DB
E1. Stall bar straight leg raises; 12 reps x4; rest 1 min - Did 10 strict TTB. Do not have access to stall bar. 
E2. Bent knee hollow body hold; 30 seconds x4; rest 30 sec
E3. PRI wall squat; 5 reps x4; rest 2 min
(https://www.youtube.com/watch?v=aF6JOw0hLIU) - hold end range of rep
4 sec

PM
Assault bike 4 min @400 watts
rest 2 min
Assault bike 3 min @450 watts
rest 2 min
Assault bike 2 min @500 watts
rest 2 min
Assault bike 1 min @575 watts
rest 10 min
x2 - Done. Held wattage- breathing and mind felt strong today. 
+
self directed movement work 45 min 

Thursday, Apr 6 

off

Friday, Apr 7 

AM
A. Power Clean clusters; 1.1.1.1.1x5; rest 15 sec/rest 3 min - 205#, 225, 225, 225, 225, 235
B. Hang squat snatch tech work (pull under to the position of comfort
and then ride down - 95# for all reps) - 20 reps - Focused on snatch high pull and finishing pulls. Been having trouble with keeping bar tight to body. Rely on pulling under. 
C. Squat clean; 15 reps @225-255# - rest 2 min - All done @ 225#. Felt great and not heavy. 
D1. Single arm OH side to side cossack squats; 4 slow controlled reps
x4/side; rest as needed -Used 20# each set. 
D2. Single leg RDLs; 6-8x4; rest as needed - Used 75# barbell. 
D3. Good morning position hip rotations; 3 slow controlled reps x4;
rest as needed 
D4. GH raises; 8 slow controlled reps x4; rest as needed

PM
sled sprint 10 seconds @100%
rest 3 min
x5 - Used 90# external load
+
Row sprint 15 seconds @100%
rest 3 min
x5 - 9-11 cals each set 
+
Assault bike 8 seconds @100%
rest 2:12
x5 - 1700-1900watts 
+
movement work 20-30 min