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TRAINING LOG: Jeff Kaste

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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/06/20 at 7:05am
5/5/20

Warm Up 

DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 

50x3each, 70x3each, 90x3each, 90x3each, 90x3each these were easy, just wanted to feel explosive

Squat (to 19" bench, 1 second down explode up) 
*Trying a new, wider stance to really engage my hip abductors. No more knee caving!! I usually squat with feet at or narrower than shoulder width. This was outside of shoulder width. It felt different, but went well!
135x5, 135x5, 185x5, 225x5, 255x5, 265x5, 275x5, 285x5 all sets down with band around knees 

Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation)

4x5 @ BW / 4x25

Single Arm DB Bench (2 seconds down, explode up)

30x10each , 45x10each , 70x8each, 80x8each, 80x8each this was difficult. My customizable DBs are unruly and with big plates on them, hit my wrists. But, it will only make me better, right?....RIGHT?!

Accessories Circuit 

Back extensions w/ 45# plate x10
Single Arm Seated DB OHP @ 40# x10
Internal/External Rotations w/ 15# DB x10 each arm
Hip Abduction Banded Leg sweeps x10 each leg
x2 rounds 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/07/20 at 12:55pm
Warm Up 

Power Cleans from Floor

135x3, 135x3, 185x3, 215x2,  235x1, 245x1, 255x1 felt less of shit

Bench Press (3 second eccentric, explode up, 60 second rest only)

135x8, 135x5, 185x5, 215x5, *begin eccentrics 235x5, 245x5, 255x5, 265x5 felt stronger than last week

Wide Grip Pull Ups (3 second eccentrics) 

6, 5, 5, 4

Narrow Grip Bent Over BB Rows / Single Arm DB back Flys / Banded Pull a parts (all with a 2 second eccentric) 

3x8 @ 185, 205, 225 / 3x8 @ 30# / 3x15

Accessory Circuit (2 rounds) 

Windshield Wipers x10each side
1/2 Kneeling Banded OH Paloff Press x10 each side 
Back Extensions x20 
Ab Wheel x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/09/20 at 9:46am
5/9/20

It snowed today. 2-3". In May. F***in F***! 

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 155x4, 165x4, 175x4 

Reverse SSB Front Split Squats (1 second down, explode up) 

95x5each, 115x5each, 145x5each, 155x5each, 165x5each, 175x5each right hip still weak.  

Single Leg RDLs (1 second down, explode up) 

75x5each, 95x5each, 115x5each, 115x5each, 115x5each, 115x5each kept weights the same as last week because it was still very hard for my right hip. 

TRX Hamstring Curls / 1/2 Kneeling Plate Rotations w/ band around knee pulling in, actively push out during exercise 

3x12 (2 second negatives) / 3x10 each direction @ 10# plate.

Banded Stability Lift from a Lunge / Front Bridge with feet on TRX / Banded Stability Chop from lunge

2x10 each side / 2x60 seconds / 2x10 each side
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/20 at 12:03pm
5/11/20

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 205x2, 235x2, 255x2, 255x2, 255x2 

Incline Bench Press (3 seconds down, explode up)

135x5, 145x5, 165x5, 185x5, 205x5, 225x5 getting there

Dead Lift (3 seconds down, explode up) 

135x5, 225x5, 275x5, 315x5, 335x5, 355x5, 375x5 New stance/cues to activate hips and lats more are working. Weights were not heavy AND I had no hip pain which is a huge win. 

Wide Grip Seated Banded Rows (2 second eccentric) 

3x10 (1st set warm Up) 

Was supposed to do sheaf tosses, but I didnt.

Banded chest passes x8
Banded Right side toss x8
Banded left side toss x8
Banded Ab Crunch x8
x2 Rounds total
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TomLawrence Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/20 at 1:44pm
Originally posted by TheJeff696 TheJeff696 wrote:

Weights were not heavy AND I had no hip pain which is a huge win.


Right on.

Tom
Aim high. Stay hungry.
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/11/20 at 1:59pm
Thanks, man!

This is the season to fix all the things instead of ignore them, which is my usual MO. Fingers crossed things continue to go well. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/14/20 at 3:18pm
5/12/20

Warm Up 

DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 

70x3each, 70x3each, 95x3each, 105x3each, 105x3each, 105x3each nice. 

Squat (to 19" bench, 1 second down explode up) 

135x5, 135x5, 225x5, 225x5, 255x5, 275x5, 295x5, 305x5 all sets down with band around knees. Def feeling stronger with new stance width.

Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation)

5x5 @ BW / 4x25

Single Arm DB Bench (2 seconds down, explode up)

30x10each , 45x10each , 70x8each, 75x8each, 80x8each much easier than last week on my arm/pecs, but my core was struggling! 

Accessories Circuit 

Back extensions w/ 45# plate x10
Single Arm Seated DB OHP @ 45# x10
Internal/External Rotations w/ 15# DB x10 each arm
Hip Abduction Banded Leg sweeps x10 each leg
x2 rounds 
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5/14/20

Warm Up 

Power Cleans from Floor

135x3, 135x3, 205x3, 205x2,  235x1, 245x1, 255x1 felt really good and easy. FINALLY

Bench Press (3 second eccentric, explode up, 60 second rest only)

135x8, 135x5, 185x5, 215x3, 225x3 *begin eccentrics 245x5, 255x5, 265x5, 275x5, BONUS SET 275x4 not bad. Much easier than last week. 

Wide Grip Pull Ups (3 second eccentrics) 

7, 6, 5, 4

Narrow Grip Bent Over BB Rows / Single Arm DB back Flys / Banded Pull a parts (all with a 2 second eccentric) 

3x8 @ 225 / 3x8 @ 30# / 3x15

Accessory Circuit (2 rounds) 

Windshield Wipers x10each side
1/2 Kneeling Banded OH Paloff Press x10 each side 
Back Extensions x20 
Ab Wheel x10 
Jeff Kaste



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5/16/20

I was told by the wise and handsome Rob Young that this week I was supposed to do the same weights or back off, as per the program. I broke that rule on bench day, but I attempted to follow it for today/the rest of the week. Rob is so very, very wise. I must listen. 

Warm Up 

Hang Snatch High Pulls 

135x5, 135x5, 145x4, 155x4, 165x4 

Reverse SSB Front Split Squats (1 second down, explode up) 

95x5each, 115x5each, 145x5each, 155x5each, 165x5each, 175x5each not easy, but not painful!

Single Leg RDLs (1 second down, explode up) 

75x5each, 95x5each, 115x5each, 115x5each, 115x5each, 115x5each much much easier!

TRX Hamstring Curls / 1/2 Kneeling Plate Rotations w/ band around knee pulling in, actively push out during exercise 

3x12 (2 second negatives) / 3x10 each direction @ 25# plate.

Banded Stability Lift from a Lunge / Front Bridge with feet on TRX / Banded Stability Chop from lunge

2x10 each side / 2x60 seconds / 2x10 each side
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5/17/20

Went tossin'. Was a nice day out. 

Stone work 
Fronts (1 throw 21#, 1 throw 16#) x4 no measurements 
16# Stone 
Stands x10 best of 44' most were 41-42' but I got a few out there. 
Glides x5 best of 46' I'll take it

HWFD 
1-turns x4 best of 38' yah! Ties my 1 turn PR 
Fulls x5 best of 40' Boooooo. VERY discombobulated. Had I kept going I'm sure I had a big one in me, but...what's the point? 

LWFD fulls x5 best of 78' 

A solid all around day. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/18/20 at 12:29pm
5/18/20

Keeping the weights the same or lower than last week, per the wise one, Roberto Youngington. 

Warm Up 

Hang Cleans 

135x5, 135x3, 185x3, 205x2, 225x2, 245x2, 245x2, 245x2 

Incline Bench Press (3 seconds down, explode up)

135x5, 155x5, 185x5, 195x5, 205x5, 215x5 

Dead Lift (3 seconds down, explode up) 

135x5, 225x5, 275x5, 315x5, 335x5, 355x5, 375x5 

Wide Grip Seated Banded Rows (2 second eccentric) 

4x10 (1st set warm Up) 

Banded chest passes x8
Banded Right side toss x8
Banded left side toss x8
Banded Ab Crunch x8
x2 Rounds total
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 5/20/20 at 7:50am
5/19/20

Warm Up 

DB Snatch (Really just high pulls but pulled them as overhead as possible without a lockout) 

70x3each, 70x3each, 95x3each, 95x3each, 95x3each lowered it per the prescription of Dr. Young. 

Squat (to 19" bench, 1 second down explode up) 

135x5, 185x5, 225x5, 255x5, 275x5, 295x5, 305x5 excellent. These were infinitely easier than last week. Did 2 no bench singles at 275 and 305 and they were great! Still adjusting to the wider stance without the box, but I think it's going to be a game changer. No knee pain and I went below parallel. 

Inverted Rows (1 second down, explode up) / Hindu Squats (for that sweet VMO activation)

5x5 @ BW / 4x25

Single Arm DB Bench (2 seconds down, explode up) / Banded Pull A parts 

30x10each , 45x10each , 60x8each, 75x8each, 80x8each, 85x8each / 4x20 

Accessories Circuit 

Back extensions w/ 45# plate x10
Single Arm Seated DB OHP @ 45# x10
Internal/External Rotations w/ 15# DB x10 each arm
Hip Abduction Banded Leg sweeps x10 each leg
x2 rounds 
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5/21/20

Gorgeous day in NH. Taking a few days off from lifting between blocks so I went out to throw

Stone Warm Up = throwing both stones under hand, overhead, hammer style, and putt style. For 15 minutes 

Stone
Fronts (21# then 16# back to back) x4 each no measuring 
Stands w/ 16# x6 best of 43' 
Glies x6 best of 47' pleased. 

Heavy Hammer x6 best of 103' likely could have grabbed a few more feet but wanted to honor the reps I set for myself 

Light Hammer x4 best of 127' off season best and 2 of the 4 were 127', so I cant be too mad. 

I filmed and I am slow. Positions are so-so. Doesn't matter much with no games, but I will continue to work on them. 
Jeff Kaste



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5/23/20

New Block, less volume than preferred, but some fun tempo work and a day of built in throwing!

Warm Up 

Power Clean from Floor 

135x3, 135x3, 185x2, 205x2, 225x2, 245x2, 245x2, 245x2 very easy, only working 90% range and my from the floor cleans are complete garbage so yeah. 

Bench Press ( 1 second eccentric, 3 seconds paused 1" above chest, Explode up)

135x8, 135x5, 185x5, 215x4, *begin tempo work 235x4, 245x4, 255x4, 255x4 didn't want to push it to 265 with this format but I likely could have managed. It's hard but fun! 

Snatch Grip RDLs (1 second eccentric, 3 seconds pause at bottom, explode up) 

135x5, 185x5, 235x5 *begin tempo work* 275x4, 285x4, 295x4 felt good 

Accessories Circuit 
Landmine Press @ 2x10each arm @ 45#, 55# 
Lunge Single Arm Overhead Paloff Press @ 2x10each 
Supermans @ 2x20 
Ab Wheel @ 2x10 
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5/24/20

Was a beautiful day so I went out front and did some WOB/Sheaf 

WOB 
14'
Right Handed x8 made all 
Left Handed x8 made none hahaha. I am NOT ambidextrous
15'
Right handed x5 made 2' clean, hit the bar on the other 3. Just a timing issue but glad to see I can still hit 15'. 

Sheaf x10 these felt better than I thought. I think I am going to focus this year on getting the sheaf to do more vertical travel vs horizontal travel. I can't seem to do it but no better time to practice that! 
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5/25/20

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 215x3, 235x3, 245x3, 255x3 these were EASY

Squats (1 second eccentric, explode up) Didn't use a box! Trying it out on the knee

135x5, 185x5, 235x5, *Begin tempo work* 265x4, 285x4, 305x4, 325x4 definitely harder without a box! Really focused on knees out and using the glutes. It worked well but without the box I need more work on it. Knee felt good! 

BB Seal Rows (1 second eccentric, explode up) / Sissy Squats with a DB 

135x5, 185x5, 205x5, *Begin tempo work* 215x4, 225x4, 235x4, 245x4 / 4x10 w/40# DB

Accessories Circuit
Around the World Plate Raises 2x10each side @25# plate
Feet in TRX Front Bridge @ 2x60 seconds 
DB Curls 2x10each @ 40#
Skull Crushers @ 2x10 @ 65# 
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5/26/20

Got out to throw on my "built in" day of throwing. Taking this year differently with throws (starting today). Not going to try and throw as far as possible every training session which is honestly how I throw. I think it works in season but for now, it's silly. 

28# Pud Warm up x20-25 throws all different types

HWFD 
1-turns x7 best of 36-37' really trying to create speed with my 1 turns because I seem to not be able to at all lol. I am very much so a momentum based thrower, it takes me a while to get things moving. 
Fulls x4 best of 40' I'll take it. Not sure what "RPE" I'd say this was, but it was above a 5 and below a 9. 

Light hammer 
1 wind x2 
McKim Drill x1
2 Wind x2
McKim Drill x1 
Fulls x5 best of 125' this was outstanding. I really didn't try hard on these, just focusing on length and rhythm. RPE of maybe a 6-7. 

Soaked in sweat as it was a humid 85. Went home for beer. 
Jeff Kaste



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5/28/20

Warm Up 

DB Snatch (High pulls. Trying to pull over my head but no catch or lock out)

70x3each, 70x3each, 90x3each, 100x3each, 105x3each not bad 

Incline Bench (1 second down, 3 seconds hold 1" from chest, explode up)

135x5, 135x4, 155x4, 175x4, 195x4, 205x4 surprised myself with these, in a good way

Dead Lift  (1 second down, 3 seconds hold 1" from floor, explode up)

135x5, 225x5, 225x5, 2755, *begin tempo* 315x5, 345x5, 365x5, 385x5 these are hard but pretty great! 

Accessory Circuit 

Russian Twists 3x20 reps @ 45# plate 
Standing DB OHP 3x10 reps @30s, 40s, 45s 
Back Extensions 3x10 @ 45# plate in arms 
Ab Wheel 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/01/20 at 12:01pm
5/30/20

Warm Up 


Power Clean from Floor 

135x3, 135x3, 185x2, 215x2, 245x2, 245x2, 255x2 

Bench Press ( 1 second eccentric, 3 seconds paused 1" above chest, Explode up)

135x8, 135x5, 185x5, 225x4, *begin tempo work 245x4, 255x4, 265x4, 275x4 very happy with this. Felt strong.  

Snatch Grip RDLs (1 second eccentric, 3 seconds pause at bottom, explode up) 

135x5, 185x5, 235x5 *begin tempo work* 275x4, 295x4, 315x4, 325x4 felt more gooder

Accessories Circuit 
Landmine Press @ 2x10each arm @ 70#, 90# 
Lunge Single Arm Overhead Paloff Press @ 2x10each 
Supermans @ 2x20 
Ab Wheel @ 2x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/03/20 at 7:53am
6/2/20

Volume Throws night. Only Measured best one once I was completely done. 

Warm Up with a stone and pud

21# Braemar (focus on right hip punching through) 
Fronts x4
Non-Reverse x8 best was 36'+

LWFD
1-turns x8
Fulls x8 best of 77' focus was rhythm. Slow to fast. It was mildly successful 

22# Hammer 
6 Winds + 10# plate x2 
McKim Drill x2 
Full Throws x10 best of 100' first 4-5 throws were medium intensity, last 5 were more intense, but still not "sending it" 

The point of my throws this year will be to try and work on problem areas in my throws and not shoot for the moon. I am very distance motivated and it works during a season. I also wont be doing this kind of volume very often because this morning I am sore as sh*t hahaha

An interesting year to try new things
Jeff Kaste



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6/4/20

Well those throws made me very very sore. Too much volume, but I regret nothing!

Warm Up 

DB Snatch (High pulls. Trying to pull over my head but no catch or lock out)

70x3each, 70x3each, 95x3each, 105x3each, 115x3each 115 was barely screwed into place so at any moment a plate could have fallen off. Worth it!

Incline Bench (1 second down, 3 seconds hold 1" from chest, explode up)

135x5, 135x4, 165x4, 185x4, 205x4, 225x4 filmed 225x4 and realized my "3 count' for that set was poor. More like a 1.5-2 second count. Will work on this next week. 

Dead Lift  (1 second down, 3 seconds hold 1" from floor, explode up)

135x5, 225x5, 225x5, 295x5, *begin tempo* 335x5, 355x5, 375x5, 395x5 much harder this week, so that means I need to keep doing them. 

Accessory Circuit 

Russian Twists 3x20 reps @ 45# plate 
Standing DB OHP 3x10 reps @ 45s
Back Extensions 3x10 @ 45# plate in arms 
Ab Wheel 3x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Andy Crowley Quote  Post ReplyReply Direct Link To This Post Posted: 6/04/20 at 9:53pm
Dead Lift  (1 second down, 3 seconds hold 1" from floor, explode up)

Are you doing these top down like an RDL? Does it ever touch the floor? If not, this sounds absolutely terrible. I mean either way it would suck, but that seems like a special kind of self hatred. I may have to try those.
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It starts on the floor! But it doesn't touch it again until the set is over.

They are brutal. The point of them is to practice stopping momentum and generating force from different positions. I only have 1 more week of them, thank god. 
Jeff Kaste



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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/20 at 11:27am
6/6/20

Warm Up 


Power Clean from Floor 

135x3, 135x3, 185x2, 215x2, 245x2, 245x2, 245x2 

Bench Press ( 1 second eccentric, 3 seconds paused 1" above chest, Explode up)

135x8, 135x5, 185x5, 225x4, *begin tempo work 235x4, 245x4, 255x4, 265x4 backed off as per orders

Snatch Grip RDLs (1 second eccentric, 3 seconds pause at bottom, explode up) 

135x5, 185x5, 235x5 *begin tempo work* 275x4, 295x4, 305x4, 315x4 

Accessories Circuit 
Landmine Press @ 2x10each arm @ 70#, 90# 
Lunge Single Arm Overhead Paloff Press @ 2x10each 
Supermans @ 2x20 
Ab Wheel @ 2x10 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/08/20 at 11:30am
6/8/20

Warm Up 

Hang Cleans 

135x3, 135x3, 185x3, 215x3, 235x3, 255x3, 275x3 I needed that. Hadn't done 275 for more than a single in over a year

Squats (1 second eccentric, explode up)

135x5, 135x4, 225x4, 245x4, *Begin tempo work* 275x4, 295x4, 315x4, 315x4 I think I forgot to post the 2nd week of this day last time, damn. I did 335x4 last week so I backed down this week. 

BB Seal Rows (1 second eccentric, explode up) / Elevated TKEs

135x5, 185x5, 205x5, *Begin tempo work* 225x4, 235x4, 235x4, 245x4 / 3x20each 

Accessories Circuit
Around the World Plate Raises 2x10each side @ 45# plate
Feet in TRX Front Bridge @ 2x60 seconds 
DB Curls 2x10each @ 40#
Skull Crushers @ 2x10 @ 75# 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/10/20 at 7:36am
6/9/20

Throwz day 

Warm Up

16# Ostone work 
Fronts x5 no measures
Stands x6 no measures, felt ok. Focus was left arm "slap/elbow"
Glides x6 best of 46' same focus. I felt sluggish and unbalanced. Meh. 

HWFD
1-turns x5 measured after, best of 36' 
Fulls x5 measured after, best of 41' focus was driving to the trig on turn 2 because I realized from my LWFD videos I havent been doing that. Holy balls what a difference. I almost couldn't handle that "weight in your hand" feeling from actually creating separation. Glad I got it back though. 

Core-O-Matic 5000 work! (25# ball + 10# plate on a 10# chain attached to a WFD handle) 

4x10 winds each side (1x10 each side was without the 10# plate)

My everything is sore this morning 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/11/20 at 11:27am
6/11/20

Warm Up 

DB Snatch (High pulls. Trying to pull over my head but no catch or lock out)

70x3each, 90x3each, 90x3each, 90x3each snappy and easy 

Incline Bench (1 second down, 3 seconds hold 1" from chest, explode up)

135x5, 135x4, 155x4, *Begin tempo 185x4, 185x4, 195x4, 205x4 definitely counted to 3 this time. 

Dead Lift  (1 second down, 3 seconds hold 1" from floor, explode up)

135x5, 225x5, 275x5, *begin tempo 315x5, 335x5, 355x5, 375x5 these felt a lot better. Had to keep waking up my right glute though. 

Accessory Circuit 

Russian Twists 3x20 reps @ 45# plate 
Standing DB OHP 3x10 reps @ 45s
Back Extensions 3x10 @ 45# plate AND 25# plate in arms 
Ab Wheel 3x12
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/20 at 11:59am
6/12/20

Tried out some "sled" pulls up my road which is a hill. Used an old playskool wagon and loaded it with 275# and fixed a harness up. 

Did 10 rounds backward pulls, maybe 30 yards up hill each round 

Then 5 traditional pulls going forward. 

It was fun! Helped shake off some soreness 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/20 at 12:01pm
6/14/20

Did some filming on "What is the HWFD/LWFD" and "How to throw them" for the NH Highland Games. Ended up taking a few additional throws on top of it. 

Didn't really try super hard, just wanted to look good doing it. 

HWFD 
1-turns x4
Fulls x5

LWFD 
Fulls x6 

No measure on them, looked solid. Some were fouls....classic me
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Post Options Post Options   Thanks (0) Thanks(0)   Quote TheJeff696 Quote  Post ReplyReply Direct Link To This Post Posted: 6/15/20 at 12:05pm
6/15/20

New Block of training with some stuff I've never done! 

Warm Up 

Power Clean from floor

135x3, 135x3, 185x2, 185x2, 225x2, 255x1, 265x1, 275x.5 just couldnt roll my arms under...drop to 255x1 felt good, it's mental from the floor with me. 

Iso-Metric Squat (push into TRX Strap attached to bar and my feet just below lockout for 3 seconds, then drop into squat) 

135x5, 135x5, 185x5, *begin Iso-work 245x4, 245x4, 245x4, 245x4 these were weird and hard even at 65%, really had to get creative since I have a half rack that isnt bolted to the floor, but the TRX worked! 

Iso-Metric Bench (Push into TX Strap for 3 seconds, then drop) / Banded Pull A parts

135x5, 135x5, *add 60# chains/begin iso-work 155x4, 155x4, 155x4, 155x4 working at 65% here as well, worked great. / 4x25

Core Circuit 

Landmine wipers 3x10 @ 45# 
1/2 Kneeling Single Arm Paloff Overhead Press 3x10each
Supermans 3x20 
Leg Lifts 3x12 
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