Finally getting back into a groove here, so here's the programming for the week. Three days, you decide, just don't do them consecutive. Two days in a row is fine, but have on rest day or more in there somewhere.
Murphy's Warmup including shoulder dislocates with PVC and depth-drop pushups
5-rep Max of the Day - Strict Press
(start with empty bar and don't increase more than 10# between sets if your max is over 145#, don't increase by more than 5# if you're max is under 145#.)
Single-handed dumbbell press, 4x8, work on balanced and rigid core.
5 rounds 500m Row, 2-3 minutes rest between rounds
3 x 10 perfect pushups +25 situps each round
Murphy's Warmup including back extensions and PVC bent-over rows for upper back activation and warmup
5-rep Max of the Day - Sumo Deadlift, no more than 10# increases
4x10 bent-over row with 25% 5-rep max of the day, or empty barbell, whichever is greater
15 KB Swings
Skill: Pullups 5 rounds max reps or descending ladder (5, 4, 3, 2 1, etc.)
Murphy's Warmup plus jumping PVC squats
3-rep max of the day - mid-to-high-bar back squat, <10# increases, and concentrate on straight back throughout.
4x10 jumping squats with barbell
5x200m sprint, full recovery between (3-5 minutes)
3 rounds of 1:00 plank hold
Finish with 30 situps