Monday - Thursday

Monday
Joint mobility

Deadlift
236 x 5; 306 x 3 overhand grip
376 x 2; 426 x F staggered grip
236 x 2 w/10sec standing hold staggered grip

Called it a day. Think that the hike took a bit more out of me than I thought. Live and learn

Tuesday
Joint Mobility
Skip x 100 w/blue rope

Bit of pain in right elbow area so just tested to see what aggrivates it.
M/press 12kg 1 x 20 l+r
Row 12kg 1 x 20 l+r slight pain
Push ups BW 1 x 20
French press 12kg 1 x 20
Chins BW 1 x 5 slight pain
Cleans 16kg 1 x 5 this was the most painful
Snatch 16kg 1 x 5
Cleans 16kg 2 x 3 reps
Rows on rope BW 1 x 6
Med ball pick ups #40-80

Plate curls
Two hand w/#20
fingers under 1 x 6
thumb under 1 x 3
One hand w/#10 fingers under 1 x 6
One hand w/#5 1 x6

Clubbells 15 behind head circle both ways 1 x 6

Wednesday
Joint mobility

Deadlift reg. bar #135 x 5; #236 4 x 5 reps
Turkish get up kb 16kg x 5; 32kg 4 x 3 reps
1 Min breaks

Zercher (sandbag #65) 3,6,9,12,3,6,9,3,6,3
Push press kb 24kg 3,6,9,12,3,6,9,3,6,3
8 min 45 seconds

Thursday
Joint mobility

Rope work/waves 1 1/2" x 50' rope 5 x 30 seconds
Double pedulum clubbell 15's 5 x 30 seconds

Farmers walk 32kg kb's 490' x 1

Finger extensor work 3 x 20 reps

The rope is damn HARD work! Very humbling!