#4

[Samuel Hughes]

8x3 185lb Reverse Grip Bench // 185lb Front Squats // Box Jumps - grip change didn't help my shoulder

6x2 275lb Snatch Grip Deadlifts from a Deficit // 10x3 100lb Pullup

3 rds: 60lb Death March // KB oblique Work

[Samuel Hughes]

BW 160lbs

10 Min -
3xHSPU // 5x Fat Grip Chins // 5x 38″ Box Jump- 7rds

12x 2 plate Prowler Push // Pull

10 Min -
8x Supine Ring Pullup // 8x Ab Wheel // 8x Dip – 6 rds

BW AMRAPs sucked so I did 5×5 Trap bar Shrugs and barbell roll outs to vent some boredom

[Samuel Hughes]

A day to forget. Screwed my hip squatting… not sure how bad it is just yet. Ice and Ibuprofen for the night.

[Samuel Hughes]

30x 115lb Hang Clean // Press with Fat Grips – challenging, really had to drop under the bar as grip failed
Time: 7:32

4×6 50 lb DB Overhead Press // 6 Plate Iso-Lateral Hi Row // 85 lb Reverse Fly

4×10 65 lbFat Grip Overhead Ext // Wrist Curls

5×5 365lb BB Shrugs // 15lb DB Reverse Fly, 3 sec hold


Wierdly fun day. Tried to limit tension in large movements. Felt the hip but it did not limit me. Ice and Ibuprofen directly after

[Samuel Hughes]

Nice Long Warm Up

10x 2 Plate Prowler Push

4x6 270lb Leg Press // 40lb DB Split Squat

Leg Curl // Leg Extension

3x6 225lb Squat // 45lb Back Extension // 180lb Calf Raise - felt ok until last set.

More Ice, Ibuprofen and fish oil

[Samuel Hughes]

1x160lb Overhead Press

30x 115lb Hang Clean // Press with Fat Grips
Time: 5:32

4x6 50 lb DB Overhead Press // 6 Plate Iso-Lateral Hi Row // 80 lb DB Row

5x5 365lb BB Shrugs // 15lb DB Reverse Fly, 3 sec hold

Hip is still not right... this is making me sad as things were going well.

[Samuel Hughes]

Uncle with 4 Plate Prowler Push // Pull // Ab Wheel- 8 rds

3 Mins 135lb Squats – Band around the Knees
30ish reps (how the hell someone can keep count on these is beyond me) – back felt ok, still weak/not right but not painful.

1x 285lb Bench Press

4×6 185lb Close Grip Bench // 60lb Pushdowns

4×6 55lb Dips // 65lb Fat Grip Curls // 65lb Fat Grip Wrist Curl // 15lb DB Lateral Raise, 3s hold

[Samuel Hughes]

3x8 205lb Front Squat // 185lb Push Press - Back was fine on the fronties

1x 382lb, 3x2 352lb Deadlift

3x 60lb Death March // 8x per arm 45lb KB Clean and Press

[Samuel Hughes]

Back and legs are smoked from pulls. Made myself walk to work though it was raining

Long Warm Up

1x Tabata Bag

2x Tabata Sledge // Ab Wheel // Tire Flips - just rotated through

5x Empty Prowler Hill Sprint, 5x Regular Hill Sprint


4x6 55lb DB Overhead Press // 6 Plate Iso-Lateral Hi Row // 85 lb DB Row

5×5 95lb Upright Row // 15lb DB Reverse Fly, 3 sec hold


Might have eaten a 2lb rotisserie chicken afterward...

[Samuel Hughes]

30x125lb Hang Clean // Press with Fat Grips

Time: 9:32 … lot slower

1x207lb Power Clean

5×5 250lb Squat – felt solid

4×6 45lb Glute Bridge // 50lb DB Split Squat // Low Handle 2 Plate Prowler Push

3×10 Banded GHR // 45lb Back Extension // 270lb Calf Raise

Too much volume. Good thing tomorrow I rest.