Plyo box jumps 5 / 5 / 5 24" / 24" / 30"
Hex DL 5 / 3 / 2 / 1
Weighted Atomik Bomb pull ups 3 x 5 superset back squat 3 x 10
Giant sets
Alternate DB press / medicine ball push - 1 set.
5 mile ruck.
So, after three weeks of weight training after no real weight lifting for 4-5 months, I think I'm supposed to de-load next week.
Got up to a 350 single on the hex bar = I know, nothing special, but I thought it was good progress for three weeks. Pushing the 100s comfortable on DB presses now for the first time since shoulder surgery........after de-load week, I'll do another three weeks, hoping to hit 400 for a single on the hex DL.....then decide what to do from there. Likely switch back to more military/conditioning stuff.