Improving

Day 1 Warm up w/ Kettlebell Halos and Snatches

Incline Bench (index finger on 32" rings, all reps paused on chest)

135 x 6

185 x 5

225 x 3

275 x 2

315 x 1

345 x 1

365 x 1

375 x 1***PR! - super pumped about getting a training PR with so many ailments.

Power Clean & Jerk

135 x 2

200 x 2, 2, 2, 2, 2 - pretty good speed and form.

Power Snatch

135 x 2

150 x 2, 2, 2, 2, 2 - decent speed and form.

Dumbbell Floor Press

70s x 6

100s x 18, 9 - on second set with the 100s, felt a "pop" in left shoulder, so stopped at 9.

Battle-ropes

1 1/2" rope x 45 seconds, 45 seconds -pretty much all out sets.

Day 2 Warm up w/ Goblet Squats

Box Squats (to a 10" box, this is as low as I can go and still maintain good form, about 3-4" below parallel)

135 x 5

225 x 3

315 x 2

365 x 1

405 x 1

430 x 1

455 x 1

Sumo Deadlifts

315 x 5

405 x 5, 5, 5

Alternate Dumbbell Curls

30s x 10

50s x 10, 10 - Curling on squat/deadlift day? Why not?

Fireman's Carry/Farmers Walk

100 lbs. Heavy-bag/88 lbs. Kettlebell x 200', 200'

Day 3 Warm up w/ Kettlebell Clean and Press

Dynamic Effort Bench (touch & go style, using multiple grip widths, 60 seconds rest between sets, for speed)
135 + bands x 5
185 + bands x 3
235 + bands x 3, 3, 3, 3, 3, 3, 3
255 + bands x 3
275 + bands x 2
285 + bands x 1 - all reps had good speed.

12" Log Overhead Press (clean 1st rep only)
90 x 8
180 x 5
220 x 6, 6, 6 - starting to get my overhead strength back!

Suspended Push-ups - using Ironmind Rings.

Suspended Body Rows - using Ironmind Rings.

Landmines