Trainin'

  2/14 15 mins stepmill continuous up hill climb with 4 minutes of slow down Activations with planks and curl ups and bird dogs Double KBs hikes for 10 and swings for 20x 4 rounds. Harder then I thought on the hikes. 2/13 15 mins stepmill continuous climb Activations Half get ups 3x5 per side Full getup 3x2 perside Bench 3x3-225,2x2-235 Lots of pulldowns. 3 rounds per weight x 6 increases. Had not done much back in awhile so tried to make up for Reverse hypers 3x12 Static KB hold overhead while walking 28kg then 32kg around the gym 2/12 45 mins sled Activations. Worked on some different release techniques basically so I can do some myself. Wedged Indian club on treatment table at house and worked on tricep and tie in with lat along with bicep,labrum and pec area. Pretty good release. Still does not beat someone working on it but helpful. 2/11 15 min stepmill Reverse hypers before 3x12, 1x50 after Activations Hack squat 1x50 really close stance Bell front squats 5x10 Straight bar GM medium set of 3s at 275lb 72lb swings 5x10 2/10 15 mins stepmill Activations with planks and bird dogs Bench 225x3x3, 240x3x2 One arm snatch kb to gauge shoulder capacity . Got the 106lb ugly on left and 88lb decent on left. Dropped down to 53lbx5 x3, then 62x3x3,