Todays training session was a heavy conventional deadlift day. We did a set and rep scheme of 3/1/1/1/amrap. I followed that up with some metabolic resistance training to hit all the major movements. I ended with some concentric box jumps in an effort to help bring up my initial pull on the deadlift. Below is the detailed version of the training session.

AMMP (activation, mobilization, movement prep)
-Foam Roller Series x 8 rolls apiece
-Plank x (left leg off ground x 15s)(right leg off ground x 15s)
-Side Plank x (left leg abducted x 15s)(right leg abducted x 15s)
-Yoga Push-Up x 8reps
-Supine Bridge x 12reps
-Wall Hip Abduction x 20s/leg
-Will Hip Flexor Mobilization x 5reps/leg
-Quadruped Hip Adductor Mobilization x 8reps/leg
-Clamshell x 12reps
-Shin Grabs/Forward lunge/Elbow to Instep/Hip Lift/Ovrhead Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Deep Squat/Toe Grab/Overhead Reach x 8reps
Strength
A1-Conventional Deadlift x 3reps/1rep/1rep/1rep/AMRAP (350/3) (370/1) (385/1) (380/1) (315/1)
A2-Dead Bug x 20reps (BW/20) (BW/20) (BW/20)
Metabolic Resistance Training
A1-Barbell Incline Press x 8reps (195/8) (195/8) (195/6)
A2-Close-Grip Pulley Row x 8reps (180/8) (185/8) (185/8)
B1-DB Push Press x 5reps (65/5) (65/5) (65/5)
B2-Pull-Up x 8reps+ (BW/8) (BW/8) (BW/8)
C1-Anteriorly Loaded Step-Up x 6reps/leg (35/6) (35/6) (35/6)
C2-Reverse Crunch x 12reps (BW/12) (BW/12) (BW/12)
Power
-Concentric Box Jumps x 8reps x 3sets
Recov./Regen.
-Foam Roll
-Active Isolated Stretching
 
Today was a great day training wise I accomplished one of my biggest personal goals I have ever set for myself, to get forty pull-ups in one training session. Today I did it went for 8reps over 5sets nailed every single rep was a crisp as the morning air felt so amazing.

AMMP (activation, mobilizations, movement prep)
-Foam Roller Series x 8 rolls apiece
-Plank x (left leg off ground x 20sec) (right leg off ground x 20sec)
-Side Plank x (left leg abducted x 10sec) (right leg abducted x 10sec)
-Yoga Plank x 10reps
-Supine Bridge w/Reach x 8reps
-Wall Hip Abduction x 20s/leg
-Wall Hip Flexor Mobilization x 8reps/leg
-Clamshell x 12reps
-RDL Movement x 10reps
-Shin Grabs/Frwd Lunge/Elbow to Instep/Hip Lift/Ovrhd Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Miniband Wall Slides x 10reps
-Band Pull Apart x 10reps
Strength
A1-Conventional Deadlift (speed pulls) 6sets x 2reps (285/2) (285/2) (285/2) (285/2) (285/2) (285/2)
A2-Dead Bug x 20reps
-Pull-Ups 5sets x 8reps (BW/8) (BW/8) (BW/8) (BW/8) (BW/8)
-DB Ovrhd Press 4sets x 6reps (55/6) (55/6) (55/6) (55/5)
MRT (Metabolic Resistance Training)
A1-Deadstop One-Arm DB Row x 8reps/arm (70/8) (70/8) (70/8) (70/8)
A2-DB Bench Press x 8reps (100/6) (100/6) (100/6) (100/6)
A3-Goblet Rear Foot Elevated Split Squat x 6reps/leg (40/6) (40/6) (40/6) (40/6)
Power
-Concentric Box Jumps x 8reps x 3sets
Recovery/Regeneration
-Foam Roller
-Active Isolated Stretching
 
Good day overall. Placed emphasis on core stability, getting in some quality energy systems work, and plenty of recovery. Tomorrow I am planning on doing some speed work on the deadlift. Any who I hope everyone else had a great training session today and get ready for hump day tomorrow its all down hill after tomorrow.

AMMP (activation, mobilization, movement prep)
-Foam Roller Series x 8 rolls apiece
-Plank x (15s Right Leg off the ground) (15s Right Leg off the round)
-Side Plank x (10s Right Leg Abducted) (10s Left Leg Abducted)
-Yoga Push x 10reps
-Glute Bridge w/Reach x 8reps
-Standing Isometric Wall Hip Abduction x 20s/leg
-Clamshell x 12reps
-Wall Hip Flexor Mobility x 10reps
-RDL Movement x 10reps
-Shin Grab/Frwd Lunge/Elbow to Instep/Hip Lift/Overhead Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Wall Pick-Ups x 20res
-Wall Slides w/Mini Band and Retraction x 10reps
-Band Pull Apart x 10reps
-Thoracic Mobility x 8reps/side
Core Stability
A1-Farmer's Walk x 60yds w/110lbs
A2-Cable Anti-Rotation w/Cable x 8reps w/35lbs
A3-Reverse Crunch x 12reps w/BW
*4 rounds
ESD
-Jump Rope x 30s on/30s off x 20rounds for 20mins
Recovery/Regeneration
-Foam Roller x 12rolls apiece
-Active Isolated Stretching Routine x 8reps apiece
 
Sorry for getting this up so late for those of you who find it helpful. I try to use saturday as a "get to the gym and move around" type day. If I had to put a specific goal with saturdays it would be to focus on core stability and work on either a snatch or power clean technique. I usually do this workout around mid-day so I am always well-hydrated and have had plenty to eat. So here it is.

AMMP (activation, mobilization, movement prep)
-Foam Roller Series x 8 rolls apiece
-Plank x (15s Right Leg off the ground) (15s Right Leg off the round)
-Side Plank x (10s Right Leg Abducted) (10s Left Leg Abducted)
-Yoga Push x 10reps
-Glute Bridge w/Reach x 8reps
-Standing Isometric Wall Hip Abduction x 20s/leg
-Clamshell x 12reps
-Wall Hip Flexor Mobility x 10reps
-RDL Movement x 10reps
-Shin Grab/Frwd Lunge/Elbow to Instep/Hip Lift/Overhead Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Wall Pick-Ups x 20res
-Band Pull Apart x 10reps
Power
-Power Clean 4sets x 3reps (185/3) (195/3) (195/3) (195/3)
MRT
A1-Plank w/One-Arm DB Row x 8reps (20/8) (20/8) (20/8)
A2-Asymmetrical Plank Walk x 10steps/side (BW/10) (BW/10) (BW/10)
A3-Dip x 15 reps (BW/15) (BW/12) (BW/12)
B1-Goblet Rear Foot Elevated Split Squat x 8reps (30/8) (30/8)
B2-Dead Bug x 20reps (BW/20) (BW/20) (BW/20)
ESD
-Front Squat x 20s/10s x 8rounds
Core Stability
-Turkish Get-Ups 1set x 3reps/side (40/3)
Recovery/Regeneration
-Foam Roll & Stretch
 
AMMP (activation, mobilization, movement prep)
-Plank x (15s Left Foot off Ground) (15s Right Foot off Ground)
-Side Plank x (20s w/left leg abducted) (20s w/right leg abducted)
-Yoga Push-Up x 8reps
-Supine Bridge w/Reach x (6reps w/left arm) (6reps w/right arm)
-Clam Shell x 12reps
-One-Leg Standing Isometric Hip Flexor Hold x 30s/leg
-Wall Hip Flexor Mobility x 8reps/leg
-Shin Grabs/Frwd Lunge/Elbow to Instep/Hip Lift/Overhead Reach x 15yds
-Walking Quad/Reverse Lunge/Twist x 15yds
-Wall Pick-Ups x 20reps
-Band Pull Apart x 10reps
Core Stability
A1-Barbell Roll-Ou x 6reps
A2-Anti-Rotation x 8reps
A3-Dead Bug x 20reps
ESD
B1-Jump Rope x 30s
B2-Rest x 30s
B3-Burpees x 30s
B4-Rest x 30s
*10rounds for 20mins
Recovery/Regeneration
-Foam Roller x 12rolls apiece
 
Here is my training for the day. All in all it went really well. I did feel a slight strain in my hamstring on the last set of the sumo deadlifts, but nothing plenty of ice and a little ibprofen can't fix. Today was a total body strength training. Slowly but surely I am creeping towards a 500lbs deadlift.

AMMP (activation, mobilization, movement prep)
-Foam Roller Series x 8 rolls apiece
-Plank x 20s FP 10s SP
-Glute Bridge x 12 reps
-Clamshell x 12 reps
-RDL Pattern x 10reps
-Standing Hip ER x 10reps
-Shin Grab/Frwd Lunge/Elbow to Instep/Hip Lift/Overhead Reach x 15 yds
-Walking Quad/Reverse Lunge/Twist x 15 yds
-Wall Pick-Ups x 20 reps
-Band Pull-Apart x 10reps
Strength
-Sumo Deadlift 5sets x 3reps (330/3) (330/3) (330/3) (330/3) (330/3)
-Pull-Ups 4sets x 10resp (BW/10) (BW/8) (BW/8) (BW/10)
-BB Overhead Press 4sets x 8reps (125/8) (125/8) (125/8) (125/8)
MRT (Metabolic Resistance Training)
A1 - Reverse Lunge to 1-Leg RDL x 6reps/leg (60/6) (60/6) (60/6)
A2 - Close-Grip Pulley Row x 8reps (180/8) (180/8) (180/8)
A3 - Push-Ups x TF (BW/30) (BW/25) (BW/25)
Recovery/Regeneration
-Foam Roller x 12 rolls piece

 
AMMP
-Plank x (20s FP)(10s SP) x 2set
-Glute Bridge x 3 8s holds x 1set
-Hip Mobility x 10reps x 1set
-All-In-One x 20yds x 1set
Strength
-Clean & Jerk 4sets x 5reps @ 165lbs
MRT
-A1 - One-Arm STD Cable Row x 8reps
-A2 - Crab Crawl x 30yds
-A3 - Dips x 6+
*3 rounds with no rest
-B1 - Good Morning x 12reps @ 95lbs
-B2 - Lying Leg Curl x 10reps @ 150lbs
Core
-Get-Up Sit-Up x 12reps x 2sets
Recov./Regen.
-Static Stretching x 20sec apiece
-Foam Roller x 8 rolls apiece