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Last Thursday (4/14) was long slow recovery cardio. 40 endless minutes on a recumbent bike. Then foam rolling/stretching.

Friday 4/15 we were supposed to do deads and sled but it was raining,so we just did deficit deads.

After warm-ups I did 5 sets of 3 with 240lbs

Saturday we had better weather so we did a progressive sled pull:

sled+45lb plate, 50 feet, then run back 50 feet, grab plate, load onto sled, pull 50 feet..run back..

so it was a cumulative 400 ft
45X50', 90X50', 135x50', 180x50', 225x50', 270x50', 315x50', 360x50'
and 400 ft carrying 45lb plates. lol

then we did farmers walk, 160 per hand 80ftx2

Sunday off :)

Monday 4/18

Lower pull conditioning/Upper push power

deficit deads 135X20, 145X20

clean & press 130x3x5
db press on ball 40'sX5, 45'sX5, 50'sx5

triceps extension behind head w/bar 30X5X3

this was an exhausted workout. My new goal this week is to get better rest and better nutrition before my workouts.

Tuesday 4/19

went to bed last night at 7:30 :)

Upper Pull Conditioning/ Lower Push Strength

Assisted pull-ups 130x25, 120x25

band face pull redx25x2

bicep curls up the rack, non-stop
7.5'sx5, 10'sx5, 12.5'sx5, 15'sx5, 17.5'sx5, 20'sx5, 22.5'sx5, 25'sx5

bicep curls down the rack
25'sx5, 22.5'sx6, 20'sx7, 17.5'sx8, 15'sx9, 12.5'sx10, 10'sx11, 7.5'sx12, 5'sx13

umm, that was fun, lol.

Leg press
warm-up 360x12
560x12, 610x12, 650x12

box squats
225x12, 235x10, 245x8, 250x8

smith split squats
90x8, 90x8

legs done! stretched and foam rolled. Good workout, amazing what sleep and food will do for you :)