Training at Jack's Gym with Deric Stockton

Worked on Bench Press form...

Bench Press 135x10/185x10/225x6/255x3/225x6

superset with Supine DB Incline Rows + Thoracic Extension 45sx10x5sets

Floor Press 85sx10/14/8


Comments: Awesome! I haven't bench pressed in a long time and my previous PR was 235 or 245. Learned how to lock the shoulder in place and drive with the entire body. Did 255 for a triple!

Core!

Workout at DIAKADI...

Medball Throws (Overhead, Right side, Left side)
10 poundsx10/10/10
12 poundsx10/10/10
15 poundsx10/10/10

3 rounds, no rest:

5+5 Turkish Get-up, 16kg.
10+10 Medball Rev Woodchopper (15 pounds)
20 Evil Wheel rollouts on knees

Prowler sled sprint
40kg. x 5 rounds of 15m sprint forward (low) + 15m back to the start (high)

Another Ross Enamait Burner...

8 rounds as little rest as possible:

6kg. Medball Woodchop 10 ea side
DBall Slams 20 pounds 15 times
Burpees 10 times

finished in 20:15...getting wind back

LIFT!

A1 BB Bench Press
135x6/155x6/185x6x2
A2 BB Bent Row
135x6/155x6/185x6x2

B1 BB Good Morning
95x6/135x6x3
B2 DB Step-up
60sx6+6x4

Core Circuit...

KB Windmill 24kg.x5+5x2/28kg.x5+5
Landmines 25x10alt/35x10alt/45x10alt
Plank on elbows 3x30sec.

BB Behind-neck Lunge to Push Press
95 pounds x 10+10/8+8/5+5

Gibbon Pullups (BW) 20alt/16alt/10alt

Split Stance Cable Rotations
30 x 15/15/15/15
40 x 15/15/15/15

Decline Plate Pullovers
25x15 reps
45x15 reps

Warrior Met-con

Another Modified Ross Enamait Workout at Kezar Stadium in SF...

4 Rounds:

12 Burpees
24 DDog Pushups (Spread foot stance)
36 Prisoner Squats (Close stance)
400m Run

Comments: Did about 60sec rest between sets, kept the work consistent and finished in around 20 minutes. Look forward to getting back into doing more conditioning as opposed to just lifting and throwing.

Lift!

Box Front Squat (Plyo box set about 4-6" below parallel)
45x6/95x6/135x6x3sets

One-arm DB military Press
55x6x5 sets