WOD - Power 1

• pause squats - 3x6 (155)
• incline bench - 3x6 (150)
• explosive push ups - 3x8 (feet elevated)
• trx assisted pistols - 3x8 

cut out two exercise this week, still working through what this workout should be

WOD - Strength 2

• deadlift - 3x3 (255)
• ohp - 3x3 (120) (3,3,2)
• bb row - 3x5 (135)
• db sotts press - 3x5 (20)
• kb shrugs - 3x10 (24s)

skipped the sldl this week

WOD - Strength 1

• squat - 3x3 (190)
• bench - 3x3 (175) (3,2,2)
• pull ups - 3x5 (17.5)
• dips - 3x5 (40)
• db skull crushers - 3x10 (22.5)
• plate skater squats - 3x10 (10

low bar squats this time, easier to lift and little uncomfortable to hold

WOD - Tri's and Bi's

• db skull crusher - 4x10
• band pull down - 4x12
• trx tri extension - 4x12
• bench dips - 4x15
• bb curls - 4x8
• db hammer curls - 4x15
• trx curls - 4x10

WOD - Shoulders

• ohp - 3x3 (115)
• superset - 4x12
• kb shrugs (24s)
• sit ups
• db sotts press - 3x5 (17.5)
• superset - 4x12
• db lateral raise (15)
• leg lifts
• seated db arnold press - 3x8 (35)
• superset - 4x12
• face pull (band)
• shredders (25)

WOD - Back & Chest

• bench - 3x3 (170)
• weighed pull ups - 3x5 (17.5)
• weighted dips - 3x5 (35)
• one arm db row - 3x8 (40)
• incline db fly - 3x8 (25)
• straight arm pull down - 3x10 (band)

switching things up this cycle to try to save my legs for soccer

WOD - Size 2

• superset - 3x10
• chin ups (8 last round)
• db front raise (20)
• superset - 4x12
• hamstring curls (35) (maybe go down)
• db lateral raise (15)
• superset - 4x12
• plate pullovers (35)
• rear delt raise (12.5)
• superset - 4 x 12
• db curls (20)
• kb shrugs (20kg)

WOD - Size 1 (8.8.17)

• superset - 3x10
• bench (140)
• db walking lunge (2x20)
• superset - 3x12
• db incline press (30)
• kb calf raises (2x24kg)
• superset - 3x12
• tricep extension (band)
• kb 1 1/4 goblet squat (25)
• superset - 3x12
• tricep pulldown (band)
• unilateral leg extension (band)

WOD - Power 2

• rdl - 3x6 (185)
• push press - 3x6 (115)
• ghr - 3x8
• db arnold press - 3x8 (35)
• superset - 3x10
• inverted row
• superman
• superset - 3x10
• straight arm pulldown
• face pull

WOD - Power 1

• pause squats - 3x6 (145)
• incline bench - 3x6 (145)
• glute bridge - 3x8 (205)
• explosive push ups - 3x8 (feet elevated)
• deep bw jump squats - 3x12
• close grip bench - 3x12 (95)

WOD - Strength 2

• deadlift - 3x3 (245)
• ohp - 3x3 (115) *(3,2,1)
• bb rows - 3x5 (130)
• one arm db sotts press - 3x5 (17.5)
• db sldl - 3x10 (2x25)
• kb shrugs - 3x10 (2x24kg)

WOD - Strength 1

• squats - 3x3 (190) 
• bench - 3x3 (165)
• weighted pull ups - 3x5 (17.5) *(5,5,3)
• weighted dips - 3x5 (30)
• db skull crushers - 3x10 (22.5) *(10,10,8) 
• skater squats w/plate - 3x10 (10)

probably not ready to go up on squats yet, that last rep on the last round was very sketchy.