My week in training

Day 1
1A)CG Bench w/chains- 4x2-3 @205,215,225,230
2A)1 Arm Row-4x8@85
2B)Cable lift-3x8
3A)ITY
3B)Palloff Press
3C)Ext. Rotation
FT Capacity ESD- Incline treadmill sprint-20 in 22 min

Day2
Front Squat-4x2-3@315,335,355,365
Tempo Squat-4 Sereis of 60/60 intervals X3
1 leg SHELC-3x8
GHR Pulsing
ESD-Low ontensity circuit for 30 Min

Day3
ESD- Heavy Resistance Bike
3 series@20 min, 20 min, 10 min
Pk HR=157

Day 4
1A)Tempo Chins-3 series of 30-40 sec/60 PK HR=148
2A)Floor Press-3x10@100
2B)1 arm Face pull-3x10@50
3A)L-later raise 2 ext.-2x12
3B)Grappler Pulse-2x12
3C)Standing d2 Flexion

Day5
1A)Power Clean-3x5,4,3@225, 245, 265
1B)Broad Jumps-3x3
2A)Good Morning-4x5@155,185,205,225
3A)1 leg squat-3x8
3B)Ab Rollout ISO
ESD-2/45 interval runs

I have been getting my workouts in around 5:30 just to have plenty of time to get them done and have more time to work with the teams and other clients. It wasn't too hard after the first week or so. So far I have one "blow" microcycle left until my transition week and then its on to MAX STRENGTH!!