Rob Lawrence

Turkish get-up 24kg x 2 per side, 32kg x 1 per side
Deadlift from floor ~80% 345 x 1/10
Pullups 35lbs x 4/3
Seesaw presses 2-32kg x 5-5/2
Snatches 32kg x 7-7/5 in 5:00
45 degree back hyperextension bw x 10/3
Roman chair situps

Turkish get-up 24kg x 2 per side, 32kg x 1 per side
Deadlift standing on 3" block 70% 300 x 1/8
Deadlift from floor 60% 255 x 10/2
Pullups 20lbs x 6/2
Snatches 24kg x 42-42
Seesaw press 2-32kg x 3-3/3
Ab work

Deadlift 80% 340 x 1/10
Supersets:
- Sternum chinups bw x 6/3
- Floor press 2-32kg x 6/3
Dragon flags

Snatches with 32kg
x 20-20, walk 150 yards
x 20-20, walk 150 yards
x 20-20, walk 150 yards
Amosov squats 40 reps

TSC Prep starts today

Turkish get-up 24kg x 3 per side
Deadlift 70% 300 x 1/10
Seesaw press 2-32kg x 2-2/5
Pullup 35lbs x 3/3
Snatches 32kg x 10-10/3

Long way back to competition-fit. In shape, but not exactly TSC shape.