Overhead

I'm changing things up a bit to keep me more on schedule with workouts, I have been having trouble focusing on training which happens to me every once in a while so I find that if I set time limits to individual portions of my training day, I hit it harder with more focus.

Warm up
Mob, ROM

UE Plyo
Med ball push

Hang Clean
315x3x5

Overhead
seated reverse band monster mini
185x5x5

Accessory

Core

Squat

Warm up
Jump rope

UE Plyo
Pushups to plates x3x5

Squat
Ave band
405x3x6

Accessories

Bench

Warm up

Clean
worked up to 365x1

Bench with pad and board
365x2x5

Accessories

Squat

Warmed up with hip mobility and quad tendon warmup

Back squat
Worked up to a single at 565 then
315 with ave bands for 8 triples

Good mornings
315x5x5

Acc:

Pullups
Seated kb press

Bench

Bench
Still using airex pad and 1/2 inch board
Worked up to 405x1 which is a PR for that set up. Then hit 315x10 and 225x10

Acc:

Bent row

Blast strap planks

Cleans

315x1x30 on the minute

Bench

Row 5' 1100m

Bench with pad and board
Worked up to 365x3x3
225x10x3

Cleans

Row 5' 1200+ meters

Clean
Worked up to 335 for a single every 1:10 for 25 rounds. This sucked and I missed probably 5 but hit the last 2.

Overhead

Row 5' 1100+ meters

Overhead press
Worked up to 225x1x5

Blast strap pullups and pushups

Squat

Row 5' 1200+ meters

Plyo

Squat
Worked up to 555x1
Band 405+ave x3x4

Footwork

Overhead

Row 1000m

KB OHP 100 reps total, 50 each arm

KB Row 40 each arm

Leg raises 60 total

Looking to add more unilater upper body work to improve core bracing

Row

Rowed 30 min to reduce soreness and stiffness in the legs and back. 6061 meters total.

Christmas and new years

I was able to get 3 training days in a week over the past few weeks. Nothing too crazy. Here's the highlights

Squat worked up to 545 then 405x3x4 with ave bands

Bench worked up to 395 for a double with pad and 3/4" board then 315x10 with pad

I also did a day with clean at 315x1x30 with reps on the minute.

Solid training. I have also been hitting quite a bit of plyos as I transition into the power phase of the offseason. Will try to keep things updated over the last 8 to 10 weeks of training.