Hybrid Strength Training...

[BrotherIron]

MON- LISS Cardio but may switch to another Sled Day
TUES - Deads/ Squat Variation/ Accessories
WED - Floor Press/ OHP Variation/ Accessories
THUR - Sled Day
FRI - Squats/ GM Variation/ Accessories
SAT - Incline Bench/ OHP Variation/ Accessories & Weighted Carries
SUN - OFF

This is what I've been doing all this year and last.

 

[BrotherIron]

MON - LISS Cardio. 35min walked outside.

Had to cut my walk short as I got a work call so I couldn't take the last lap around the neighborhood to make it over 40+ min and had to cut my training a bit short as well as I had work. Still a good training session and I pulled 435 for an additional rep (from 2 weeks ago) and my ankle feels good so I'm happy about that.

Wk3
TUES
Sumo - 135, 225, 275, 315, 345, 375, 405 x2, 435 x4
Box Squat (med box) - 135, 185, 225, 260, 295, 325 x3
RDL conventional - 135, 195 x5, 235 x7
Accessories: MegGrip MagPulldown, Hammer Curl w/ rope.

 

[BrotherIron]

Not bad... a quick 'n' out session. Speed work so nothing to heavy and no long rest periods. Kept it all under a 75sec for each rest period.

Wk3
WED
Speed Floor Press +40 Chain - 95+C, 125+C for 7 triples w/ 1min rest
Speed OH Pin Press +20 Chain - 85+C, 105+C for 7 doubles w/ 1:15min rest
Accessories: HS Iso Row (use foam roller to increase ROM), Rear Delt Cable, StraightBar Pressdown

 

[BrotherIron]

Pushed my conditioning a bit more today. Glad I did. Got to see how my ankle would react. It was unhappy for just a moment after but now it's ok. So, I'm glad I still held back a bit and didn't go all out like I wanted,

THUR
Conditioning - KB Swings + Red Mini x6/ Sled Drags Behind (forward & backward the entire area)/ Box Jumps 20" box x4
- Performed this series for 7 sets w/ 1:30 rest between sets.

I dropped back down to a 30lbs KB (from last week) since I added the mini band back to the routine and it adds a decent amount of tension to the extension. I didn't jump to a 24" box this time. I'll go to that next week most likely.

Overall, happy with this training and slowly getting back to where I want to be.

 

[BrotherIron]

Ankle and foot is holding strong so momentum is building. Couldn't be happier.

WK3 - FRI
Squat - 135, 185, 225, 275, 315 x5, 350 x7
Zercher GM - 135, 185, 215 x5
Speed Belt Squat (2 Red Mini Bands) - 70+B x3, 90+B x3 for 4 triples w/ 50 sec rest
Accessories: GHR, Leg Ext, Bicep Curl

 

[BrotherIron]

WK3 - SAT
Smith Incline Bench to 2brd - 95, 115, 135, 155, 175 x8
Smith BTN OH Press - 95, 110, 125 x10
Landmine Row - 45, 70, 70 x8, 45 x10

Conditioning - Weighted Carries
Belt Squat Marches - 45, 90, 135, 135, 135 for 45 sec w/ 2min rest betw
Clean Grip KB Marches (both hands) - 70, 70, 70 x down and back turf w/ 2min rest btw
Offset 1 hand KB Marches - 44, 44, 44 x down length of gym and then switch hand back w/ 2min rest betw