Press/Hinge

At 0500

Foam Roll
Joint Mobility
Olift Mobility

BGBS 25lbs plate 2x10

Bench Press/KB Swings (lbs)
135x5/35x25
185x5/40x20
215x3/53x15
235x2/70x10

AMRAP 5min:
5 Ring Dips
10 40lbs KB Swings
8 Rounds

AIS Stretching

Pull/Squat

0445

Foam Roll
Joint Mobility
Figure 4 stretch
Olift Mobility

Hang snatch, power and and full (lbs)
45x5
95x5
125x3
145x2
-after the 125, felt my bicep, too much arm?

Front Squat (lbs)
135x5
185x5
215x3
235x2-Felt fine, RPE 8

15-10
DH Pull-ups
Ab wheel from knees

AIS Stretching

Mobility Work

Knees sore this morning.

Joint Mobility
Olift Mobility

2 Rounds:
-10 BGBS 25lbs plate
-10 GS 25lbs KB
-10 DH Pull-ups
-10 Push-ups, hand release

Foam Roll
AIS Stretching

See if this stuff helps with post soccer soreness

Soccer

Played soccer. Ran hard, no goals a few good shots. We lost 3-4. I felt pretty winded today. My weight is up around 190lbs, that is probably the source of the winded.

Pre game: joint mobility
Post: Nothing

Press/Hinge

0430: Up early to watch the Eagles lose 67-5. The Aussie's exploited everything...

Foam Roll
Joint Mobility
Olift Mobility
Figure 4 stretch

GS 35lbs KB 2x10
BGBS 25lbs 2x10

Supersets, 1 superset/3min
Bench Press 5x135/185/205/205
KB Swings 25x35/20x45/53/53

10 Back Extensions
20 Hand release push-ups
10 Back Extensions

AIS Stretch
Figure 4 stretch
Quad/Psoas stretch, did not get a good stretch with this one.

Barefoot Run

At 0450:

No warm-up, barefoot run around the neighborhood. 19min, same loop as last week.

Post:
-Foam Roll
-AIS Stretching
-Olift mobility

Pull/Squat

At 0445:

Walk 10min
Foam Roll
Joint Mobility
Olift Mobility

Hang Power Snatch (lbs)
45x5
95x5
125x5x2
-Received at various heights, a few were snatches. Focused on elbows out and back

Front Squat (lbs)
185x5
205x5
-all lifts in WL shoes
Supersets
Roman Chair Sit-ups: 20/15/10
DH Pull-ups: 10/7/5

AIS Stretching

Soccer

Played just over a half of soccer. Played all right. No goals, had to leave in second half. Early in the game, I got a ball hard to the R side of the face. It is painful to bite all the way down. Hopefully, just took a big hit, but did not break.

Barefoot Run

At 0450

No warm-up

20:40 easy to mod. barefoot run in the neighborhood.

Post:
20 DH Pull-ups
Foam Roll
AIS Stretch

Hinge/Press

At 0415...

Foam Roll
Joint Mobility

GS 25lbsx10, 45lbsx10
BGBS 25lbs 2x10

Supersets
KB Swings 10-15-20 w/35lbs, 45lbs, 53lbs
Bench Press (HD bar) 135lbsx6, 185x5, 205x5 (9RPE)

Ab wheel rollout 2x15

AIS Stretch

53lbs KB swing set of 20 was not 100% tight. No acute back strains felt. BP felt fine, consider the CAP bar to set consistent grip. 205 was 9 RPE, but have not benched consistent in awhile.

Pull, Squat

Extra day off, no barefooting so far today.

Figure 4 stretch
Foam Joint
Joint Mobility
Olift Mobility

Hang Power Snatch (lbs)
45x3
95x3
115x3
125x3
Received each rep lower, these were fun

Front Squat
135x1
185x1,2,3
205x1,2,3

Superset 12-8-5
DH Pull-ups
GS 45lbs KB

Plank 60s
Side Plank L/R 30s

AIS Stretching

Lifts done in WL shoes, no acute back pain, first time putting on WL shoes in 3weeks, note how back does with it.

GS, Hinge, Press

A big weekend of free eating. Pick Jack up last night and felt a twinge in the R lower back, felt muscular.

Foam Roll
Joint Mobility
Olift Mobility

GS
25lbs x10
35lbs x10

BGBS
25lbs 2x10

KB Swings
35lbs: 10-15-20
45lbs: 10-15-20
Total hinge: 110

Single KB Bench Press
35x5/5
45x5/5

AIS Stretch

KB BP felt strange. No acute pain/sprains in back. R side a little tight after training. Will monitor

Soccer

Played about 50min pick-up soccer this morning. Played at about 80%, some of the guys sons were playing. Long ball felt fine, shot was off.

Hinge/Squat/Pull

Foam Roll
Joint Mobility
Olift Mobility

Hinge:
BGBS 2x10 w/25lbs plate = 20
45lbs KB Swings 10-15-20=45
Total: 65

Supersets:
10 Goblet Squat
5 Weighted Chins
35-45-53-70/53 KBs
-53 KB weighted chins 4-1,1,2,3

Ab rollout
2x15
Figure 4 stretch b/t sets

AIS Stretch

Total time 31min