Week 3 Day 3

Wide squat 40, 50, 60

Narrow squat 40, 50, 60

Seated deadlift 25, 30

Bridge heavy band 

Week 3 Day 2

Upright row 15s, 20s, 22.5s, 22.5s

Arnold’s 10s, 12.5s, 20s, 20s Failure after 3

21s 15s, 17.5s, 17.5s, attempt 20, 17.5s

Tricep push ups on bench

Snatch 12.5s, 15s, 20s, attempted 22.5s, 20s

Week 3 Day 1

Goblets 30, 40, 50

Wall ball squats 60, 80, 100

Hamstring curls band

Hip thrusts on floor 50, 70, 80

Bear hold - lots of breaking, difficult position to hold with angry wrist/thumb

Week 2 Day 4

Row/Fly 30, 25, 22.5

Push ups on ball - modified as needed for wrist

Single chest press 30s, 25s, 22.5s - I wanted to do 40s but I couldn’t rack it on my own 

Single fly 25s, 20s, 17.5s

Lat raises 7.5, 10, 12.5

Bicep curls 12.5, 15, 20

Shoulder raises 12.5, 15, 20

Triceps 12.5, 15, 20

Single squat 30,35,30, 0

Split squat 30,35,30,25

Deadlifts 30,35,30,25

Sweat dripping 

Dumbbells for all

Bench press 22.5, 40, 35, 35

Flys 22.5, 30, attempt 35, 30, 30

Side grip flys 22.5, 30, 30, 30

Underhand row 22.5, 30, 35, 25

Overhand row 22.5, 30, 35, 25 

Ignite 2 April 14/25

Turkish getup 20,22.5,20

Clamshell 20,20,20/15

Lunge/curl/press 15,15,15

2 min plank - broke many times round 2 and 3

Sit and press 20

P4D14 core

8LBS x 2 cherry bombs

Toe taps 8LBS x 2, last round with 10s

Side crunch/side plank arch 12lbs, last round 10lbs

Plank walk out used slider instead of weight on back 

P4D13

Swing/squat/jump R1-2 20lbs; R3-7 25lbs

Single leg row to sprinter 20lbs for all but one where I tried 25s but couldn’t hold the kettle up on the bicep curl

Narrow deadlift to press R1 15s; remaining 20s