OK, let's give it a shot.

[Melody]

3 rounds:
HLR's x 5,
one-arm rollout practice x 5/5,
double 16kg weighted situps x 5,
17.5lb Pallof presses x 10 to half twists x 10

[Melody]

5 rounds 195lb conventional DL x 3,

then

3 rounds unsupported bent-over one-arm 24kg rows,

then
3 rounds:
straight arm one-arm cable cross body pulls (down to up @ 7.5lbs x 10/10, up to down @ 10lbs x 10/10),
1 min 10lb weighted skater jumps.

[Melody]

April 12:
BB bench: 45lbs x 10, 65lbs x 10, 85lbs x 5, 95lbs x 2, 100lbs x 1, (105lbs x 1) x 2 (needed spotter).
Rope climb x 4,
extreme incline situps x 10 x 3.

Sunday:
BB front squats: 45lbs x 10, 65lbs x 10, 85lbs x 5, 95lbs x 5, 115lbs x 2, 115lbs x 2, 125lbs x 2.
One leg RDL's, 110lbs x 5/5 x 3.
Evil wheel rollouts from toes x 5 x 3.
Weighted pullups, 10lbs x 3, 15lbs x 3, 25lbs x 1, 30lbs x 1.
Dragon flags x 3 x 2.

Yesterday:
DB bench press: dbl 15lbs x 20, dbl 20lbs x 15, dbl 25lbs x 10, dbl 30lbs x 5, dbl 35lbs x 3, dbl 35lbs x 3, dbl 30lbs x 5.
Then 3 rounds:
16kg batwings x 5 w 5 sec hold,
7.5lb down-to-up straight arm cable cross body pulls x 10/10.

Today:
150 double 20kg KB swings in about 10 min.

[Melody]

Low box squats (box just above mid calf): 105lbs x 5, 125lbs x 5, 145lbs x 3, 155lbs x 2, 155lbs x 1, 155lbs x 1, 155 x 1.
Hyperextensions w 35lb plate x 10 x 3.
Good mornings, 75lbs x 10, 95lbs x 10, 115lbs x 10.
Double 20kg swings x 10 x 10.

[Melody]

Monday:
Speed day for bench: 1 set 55lbs x 3, 9 sets 65lbs x 3 with pause at bottom and top, concentrating on explosiveness.
BB front MP, 85lbs x 2 dropping to 75lbs x 2; 75lbs x 4, 75lbs x 4.
Skullcrushers, two 10lb DB's, 10 x 3.
Bent over rows, double 16kg x 10 x 3.
One arm rollout practice, 5/5 x 3.

Today:
10 x 10 double 20kg swings, then:
Speed day for squats. 105lbs x 3 x 10, long pause at bottom, concentrating on exploding up.
Hammy curls, 55lbs x 10 x 3.
Hyperextensions w 25lb plate x 10 x 3.
BW chinups x 8 x 3.

[Melody]

DL and squat speed day:
5" deficit deadlifts @ 155lbs x 3 x 10, concentrating on explosiveness;
squats @ 105lbs x 3 x 10, concentrating on explosiveness.
3 sets standing one-legged hammy curls, 20lbs/20lbs x 10/10.
10 x 10 double 24kg swings.

[Melody]

Heavy squat/DL day.
Back squats: 155lbs x 1, 165lbs x 1 (broke parallel!!), 175lbs x 1 (did not quite hit parallel on that one).
DL 195lbs x 3, 215lbs x 2, 235lbs x 1.
Standing one-leg hammy curls 30lbs x 5/5 x 3/3.
Hypers w 35lb plate x 10 x 3.
Static double 24kg lunges from dead stop, 5/5 x 3.
Rope tricep pressdowns, 30lbs x 10 x 3.
BW pullups x 6 x 3.

[Melody]

Monday:
Double 43lbs full ROM dumbbell bench press x 2 x 5. ( PR, never been able to press that more than once before).
Incline db bench double 28lbs x 10 x 3.
DB skullcrushers, dbl 13lbs x 10 x 3.
Unsupported one arm bent over rows, 24kg x 5/5 x 3.
One arm wheel rollout practice 5/5 x 3.

Today:
Speed day for legs.
Back squats: 125lbs x 3 x 10.
Good mornings, 95lbs x 10, 115lbs x 10 x 2.
Standing one-legged hammy curls, 20lbs x 10/10 x 3.

[Melody]

Speed day for DL.
DL, 185lbs x 3 x 10.
Standing one-legged hammy curls, 20lbs x 10 x 3.
1 min. wall sit w 16kg bell in two hand rack.
Evil Wheel rollouts from toes x 10 x 2.

[JP]

lol evil wheel rollouts

whats an evil wheel?

arent ab wheels evil enough??

[Melody]

JP: It is pretty much an ab wheel-- I just call it Evil.

I took a few days off to assist at a kettlebell certification in Utah over the weekend, and I took an extra day to go to Arches National Park. I hiked and rock-scrambled for over 12 miles, and it was awesome. Back to it today.

Speed day for legs; drilling the groove, working on explosiveness.
Back squats: 125lbs x 3 x 10.
Double 20kg KB swings x 10 x 10.
Dead lunges, double 24kg x 5/5 x 3.
Good mornings, 95lbs x 10, 115lbs x5, 135lbs x 5.

[Melody]

Speed day for bench.
Deep dumbbell bench, double 33lbs, concentrating on exploding up, 3 x 10.
KB Iron Cross, dbl 8kg x 5 x 3.
12kg weighted pullups x 2 x 3.
Double 16kg batwings x 5 x 3 w 5 sec hold at top.
Double 16kg kb overhead presses x 5 x 3.
One arm tricep pressdowns, 12.5lbs x 10/10 x 3.
Double 24kg swings x 10 x 10.

[Melody]

Bench day w coach. I never remember exactly how many sets we did, but it was a lot of regular bench (went up to 100lbs), some 5 sec paused reps with 95lbs, 115lbs board presses, and then 2 sets of 15lb flyes x 10 reps.