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