Warm:

• Banded walks
• Calf raise (BW)- 20, 20
• Cycle- 4 mins

1. Hamstring lying band curl- Rx30s, Rx12
2. Lying DB external rotation- 3.5x12, 3.5x12
3. BB deadlift (toes up)- 20x12, 50x120, 80x10
4. SSB squat paused- 80x10

Perform each exercises consecutively, for two total rounds:

1. Cycle- 1:00/1:30 mins
2. TRX row- 10, 8
3. KB upsides standing- 12x5, 12x5
4. Snatch grip deadlift- 20x10, 20x10
5. Banded leg curl- 30s, 60s
6. Calf/tibialis rock- 20x10, 20x10
7. SSB squat- 20x10, 20x10

Warm-

• 4 rounds of:
  • Cycle- 1 min
  • Banded walks- Bx20

Working exercises:

1. Meadows row- 0x12, 15x6, 25x3, 35x8, 25x15 (straps on top two sets)
2. Smith DS row- 55x8
3. SA tripod DB row- 28x8
4. Dual band pushdown- Rx20, Rx20
5. Kneeling KB upsides- 12x8, 16x8
6. Press-ups (weighted)- 25x6, 0x10 (feet up)

Warm:

• Banded overs
• Calf raise x stretch

1. Meadows row- 0x15, 10x10, 20x3, 25x12
2. Deadstop smith rows- 0x3, 20x5, 40x3, 50x11, 50x9
3. EZ supine row/shrug (crack back)- 27x12, 27x12, 32x8, 32x8
4. Standing KB upsides- 12x6, 20x1, 20x1
5. Kneeling smith overhead shrug- 10x6, 20x6
6. Dips (BW)- 4, 3
7. SA landmine lat row- 0x8, 5x8, 10x8
8. SSB paused squat (heel raised)- 80x8

Warm-up:

1. Hanging knee raises- 5, 5, 5
2. Banded walk- Bx40, Bx20
3. Single leg calf raise (BW)- 10/8/6/4 cluster

Working exercises:

1. Single leg lying hamstring curl (banded iso holds)- Rx30s, Rx45s
2. BB deadlift- 20x8, 50x8, 90x3, 100x20 (straps on top set)
3. Smith dead stop rows- 30x20
4. Press-ups (weighted)- 15x7, 10x8

Today's upper session was quite shoulder-rehab-focussed, working to strengthen my rotator cuff and improve overhead stability. The session went as follows:

1. Lateral raise swings- 10x10, 16x15, 28x12
   1. Standing, just the bottom half of the movement, constant tension
2. Lying DB external rotation- (5x5)x3 cluster set
3. SA band pushdown- Red x15, Rx15
4. Standing Y-press KB- 4x5, 4x8
5. Band pull-apart/front raise- Yx10, Yx6
6. Kneeling SA KB upside-down press- 8x6, 12x6, 16x3
7. Standing SA DB hammer curl- 10x8, 12x6, 10x15
8. DB shrug- 16x12, 20x10
9. Dips (bodyweight)- 5, 8, 5
10. Press-ups (weighted)- 10x8, 15x5, 0x10