Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Core:
Speed Bench: 9×3@231.5/105 + blue bands
Shirted Bench(new 52 ragex): 3@507.1/230 3b, 2@529.1/240 2b, 1@551.2/250 1b, 0@551.2/250 chest
3Board: 3×3@429.9/195
Chin Up: 2×3, 3×2
Well the shirt break in went okay. I touched with 250 but my triceps were done, had nothing to finish the push. Guess that’s what I get for only getting one workout done in Taiwan.
Warm Up:
Standing Abs: 2×20 w/doubled purple
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Core:
Legs Up 2Board: 6@319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170, 385.8/175, 396.8/180
Incline Bench: 8@185/83.9, 205/93, 215/97.5
Chin Ups: 5×1, 4×2
The bench wasn’t my strongest but still felt pretty good.
Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Step Up: 2×10
Glute Med Activation: 2×15
Core:
Full Snatch: 5×1@187.4/85
Squat: 5@319.7/145, 363.8/165, 385.8/175, 407.9/185
The snatches are feeling better and better. The squats not so much. Oh well it’s been hard to be consistent with my back.
Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
External Rotation: 2×15 w/mini
Internal Rotation: 2×15 w/mini
Core:
Speed Bench: 9×3@231.5/105 + blues
Bench: 3@341.7/155, 352.7/160, 363.8/165, 374.8/170, 374.8/170
Ascending Boards(chest-4board): 125/56.7/5reps
Chin Ups: 6×2
I got the first rep on the four board, then rested for 30 seconds and got the last four reps.
Warm Up:
Standing Abs: 2×20 w/doubled purple
Behind the head pull apart: 2×20 w/mini
Pull Apart: 2×20 w/mini
Glute Med Activations: 2×15
Core:
Full Snatches: 2@110.2/50, 110.2/50, 110.2/50, 132.3/60, 154.3/70, 176.4/80, 198.4/90
Cleans: 2@110.2/50, 154.3/70, 198.4/90
Hypers: 3×12
Didn’t feel great today, my knees are tight so I couldn’t drop as low as I wanted.