Monday
Front squats
3,3,3,1,1,1,1
(195lbs, 195, 195, 255, 265fail, 260PR)
2x20 pistols to 18" box
2x10 lunges with 2x53lbs in front rack
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
Tabata (best and worst rep rounds)
Pull ups (13-6 reps)
Push ups (15-7)
Sit ups (12-8)
Squats (17-12)
Medicine ball slams @20lbs (10-10)
Wednesday
5 rounds for time
10 thrusters @75lbs
10 hang power snatches @75
10 box jumps @24"
(12:45)
4x 400m run, one every 4 minutes
Thursday
Mobility work 30 minutes
Friday
2 unbroken rounds
3 presses
6 push presses
9 push jerks
all @115lbs
50 strict pull ups. Varied every 5 reps: pull ups, chin ups, rock rings, finger board, false grip.
Saturday
1 hour 30 minutes of grappling
3 to 5 minute rounds
Sunday
Rest
Returning to grappling after such a long layoff was interesting. The skills were rusty for sure, and I feel like I've been in a car accident, but it was so much fun. Once a week will be more than enough.
This program is really working well, and I'm reaching a state of adaptation that's leaving me wanting a little bit more. I'm going to be cautious about adding too much volume too soon, but there may be some additions soon. This is also week three of the front squat cycle, so next week will be deadlifts and, as long as the shoulder holds up, pull ups.
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