Medium Day - BACK OFF WEEK
40 pushups, pump stretch, 40 reverse pushups, halos with 16kg KB, Z Health exercises to warm up.

Farmers walk with 2x50# DBs

5 ladders (1,2) l/r 20kg KB 5 hindu pushups between ladders

1 set of 5l/5r dead high pulls with 20kg KB

1 set of 5l/5r dead snatches with 20kg KB

1 set 5l/5r alternating snatches/high pulls with 20kg KB

10 2 handed swings, 5l/r swings, 10 DARC swings...

DrJAG2

Stretching and Z Health warmups.

3x10 bench rows @ 35#


1x10, 1x5 twists l/r 8.5#

2x5single leg DL 30# DB

5 bosu jumps

10 l/r bosu step and stand

2x5 l/rolls
2x5 l/r swim rolls
Cobra, Sphinx, sherpa squat

DrJAG2

Light Day - BACK OFF WEEK
40 pushups, pump stretch, , halos with 16kg KB, Z Health exercises to warm up.

Farmers walk with 16kg and 20kb bells

5 ladders (1,2) l/r 20kg KB 5 hindu pushups between ladders

1 set of 5l/5r dead high pulls with 20kg KB

1 set of 5l/5r dead snatches with 20kg KB

1 set 5l/5r alternating snatches/high pulls with 20kg KB

10 2 handed swings, 5l/r swings, 10 DARC swings
...

DrJAG2

Heavy Day
40 pushups, 40 reverse pushups, pump stretch, halos with 35# plate, Z Health exercises to warm up.

40 yard farmer's walk with 2 50# DBs

5 ladders to 4 reps 20kg KB

4 sets of 20 swings 20kg KB

1 sets of 10 leg lowers l/r
5 double leg lowers (1/3, 2/3, hover)
4 sets of 5 locked leg bridges l/r

DrJAG2

Medium Day
40 pushups, 40 reverse pushups, pump stretch, , halos with 35# plate, Z Health exercises to warm up.

40 yard farmer's walk with 2 50# DBs

5 ladders (1,2,3) l/r 20kg KB 5 hindu pushups between ladders

1 set 5l/5r dead high pulls 20kg KB
1 set 5l/5r dead snatches 20kg KB
4 sets 20 high swings 20kg KB

10 leg lowers l/r
5 double leg lowers (1/3, 2/3, hover)

PT in the evening

DrJAG2