12/29 stepmill, 1/1 15 mins stepmill, 1/2 15 mins stepmill
1/2 Upper
-Activations and planks/bird dogs
-Bench tempo 330 8sets
-Bell incline presses 5 sets
-Rope pushdowns 5sets
-Turkish get up 5 sets x 1 per side
-88lb swings 1x30, 1x20 per arm
12/31 Lower
-Some activations at the end
-Reverse hypers 4x10
-Swings x15,x30,, x50 per arm
-Snatches x15, x25,x50 per arm
-Reverse Hypers to loosen up2x12
12/30
-Activations
-Bell fyles with presses at end 6xmany
-Pushups off dumbells on rack, 32 to 34 sets x 10 reps per set. Sorta got confused and dazed towards end.
-Chest supported rows-alot
12/28
-Activations and planks/bird dogs
- Rack pulls conventional worked up to 6 plates for a single
-Step ups 4 stepsx8 per leg
12/27 and 12/29
-Activations with bird dogs/planks
-KB swings and light get ups