#4

[Samuel Hughes]

4x130lb Clean (75%) // 5x90lb Overhead Press (Deload day)

4 rds:
5x16kg KB C&P
5x16kg KB Renegade Row
8x24kg KB High Pull
8x24kg KB Squat Jump
Time: 6:32

3x10 225lb shrug // 55lb Curl // 55lb skull crusher

[Samuel Hughes]

Rest/Conditioning day

Found a prowler, but no access to weights so I hung my 20kg kettlebell on it and pushed it around. 3x10 Russian twist // aroundtheworld // side bends as well.

On a diet note, I am trying to eat more fat, more paleo, and more in general. I have been using cottage cheese + raw oats + baking chocolate post work out, basically the only time my food is not "clean". Wondering if its worth it...breaking the low carb aspect that is. Would coconut milk+whey be effective for strength gains?

[Samuel Hughes]

10x2 175# speed squat (30s rests)

12,10,4/1/1 Incline Bench//8x Box Jump
Worked up to 180#

5x225# Bench (5s day)//40x45# Pull-up
Arms still wasted from Saturday, should have done more recovery work Sunday.

3x10 25# back ext//55#Lunge//75# DB Row

Abs

[Samuel Hughes]

Off day

Tried some TGUs to work through some mobility. Big day tomorrow:

10x Light TGU

5x 45#TGU...
Way to heavy but the only weight I had.

Defranco Hip Mobility

[Samuel Hughes]

6x132.5# Overhead Press (5s day) // 3x40kg Hang Clean
5x320# Deadlift (1s Day) // 20xHSPU

4 rds:
5x20kg KB C&P
5x20kg KB Row
8x24kg KB Swing
8x24kg KB Squat Jump
Time: Clock messed up

This was infinitely harder with the 20kg KB. I couldn't get the renegade rows had to do bent over instead.

2x20x225# Barbell Shrug // 50x 25# Dip
Going to try to do the shrugs or clean/snatch pulls consistently to build my traps up

[Samuel Hughes]

Rest/Recovery Day

20xTGU, worked up to a 20# DB
Bouldered 5-6 routes

[Samuel Hughes]

2x262.5 Squat (1s day)
little long with the rest, but the squats felt good.

12/10/4/1/1 Incline Press // 8x Box Jump
Worked up to 180#

5x8 30# DB Fly // 5x8 20kg Pull-up

3x10 25# Back Ext // 55# Lung // 75# DB Row

2x20 225# Shrug

Going to St. Mary's for the night, hopefully catch some troutskies

[Samuel Hughes]

Rest Day

Hiked in/out of St. Mary's. Bama Vs Penn State tonight, pretty stoked.

[Samuel Hughes]

3X140# Overhead Press (3s day)

4x3x150lb Clean (85%) //20x HSPU

40x45# Dips// 50x Supine Pull-ups

4x80yd 90# Prowler Push
Great stuff, thoroughly fried.

[Samuel Hughes]

10x2 185# Explosive Squat (30s rest)
Probably won't go heavier for a while on these, just work on speed

5x237.5 Bench press (3s day) // 40x28kg Pull-up

12/8/6 Incline Press // 8x Box Jump
worked up to 180#

3x10 35# Back Extension // 65# Lunge // 75# DB Row

2x20 225# Shrug // Oblique work