Lower Body/Squat Emphasis: Cycle Two

Sunday 7-14
Week Two, Day One
Warm-up - 3 Rnds of:
20 Push-ups @ 3111
20 Face Pulls - 30#
10 1 1/4 OHS - 45# bar
35 Hollow Rocks

TRAINING:
A. Back Squat - 3-2-1, 3-2-1
365-380-395, 380*-390-405
B. Back Squat (NB) x 21 - 295#
C. SG DL - 3 x 4 @ 3131 185-205-225-245

4 Rnds of:
D1. Good Morning x 10
135-155-170-185
D2. HSPUs x 6* (5 rounds)
D3. KTEs x 10
D4. Lat Pulls x 12
110-130-150
+
5 rounds of:
20 KBS - 60#
15 Box Jumps (on tire)
10 Hammer Swings - 5/side
Rest 1:30 b/t rounds
Splits: 1:32, 1:21, 1:22, 1:19, 1:21

Notes: Arm is getting better. Did my first Pull-ups/Chin-ups today @ 4 x 1+1 and HSPUs as noted above.
Gonna start adding weight to the bar on OHS later this week and hope to try doing some light dynamic pulls in a couple of weeks.

Lower Body/Squat Emphasis: Cycle Two

Monday 7-8
Week one; Day One
TRAINING:
A. Back Squat x 3 x 5
135-135-225-275-305-335-345-355-365-375*
B. Back Squat 21 rep - 275# NB
C. SG DL x 3 x 3
165-185-205-225
+
5 Rnds of:
D1. Good Morning x 10
135-145-155-165-175
D2. Hollow Rocks x 50
D3. Pistols x 20 (10#)
+
3 Rnds of:
E1. KB Press x 12 @ 50#
E2. Lat Pull-Down x 12
90-90-110-120-130-130
E3. Windmills x 12 @ 50#
+
KBS Breathing Ladder: 50#; 1-15
Notes: Belted at 90%