Warm Up:
5 Minutes Biking
Behind the head pull apart: 2×20
Pull Apart: 2×20
Standing Abs: 2×20
Glute Med Activation: 2×15
Core:
Snatch: 4×1@176.4/80, 4×1@187.4/85
Snatch High Pull: 6×1@213.8/97
Box Squats + Bands(154.3/70): 3@264.6/120, 297.6/135, 319.7/145, 319.7/145, 319.7/145
Ring Abs: 3×12
Good workout. The high pulls with 97 were high enough to catch, if I had the balls to drop low and catch it.
Warm Up:
5 Minutes walking figure 8s
Behind the head pull apart: 2×20
Pull Apart: 2×20
Standing Abs: 2×20
Glute Med Activation: 2×15
Triangle Lunges: 2×10
Hypers: 2×12
Core:
Squats w/wraps: 3@474/215, 496/225, 518.1/235, 540.1/245
Clean High Pulls from Box: 3@264.6/120, 3×3@286.6/130
Lunges: 3×10@99.2/45(haha)
Wow I really didn’t do that much. The knee wraps were done lighter than prescribed. I haven’t had much weight on my back and I didn’t want to push it. However 245 wasn’t easy, I also blame that on not having much weight on my back. Lunges are done light since my left hip is still slowly strengthening.
Warm Up
5 Minutes Biking
Behind the head pull apart: 2×20
Pull Apart: 2×20
Internal Rotation: 2×15
External Rotation: 2×15
Front Raise: 2×15
Core:
Speed Bench: 9×3@220.5/100 + blues
Shirted Bench(new 52 ragex): 3@474/215, 3@489.4/222
3Board: 3@418.9/190, 429.9/195, 440.9/200, 451.9/205
Bent Over Rows: 3×8@187.4/85
Ring Abs: 2×12
Just did some triples in the shirt to work on path and stuff again, I need the practice in the shirt.
Warm Up:
Bike 5 Minutes
Figure 8s 5 Minutes
Standing Abs: 2×20
Hypers: 2×15
Glute Med Activation: 2×15
Core:
Deadlift: 8@352.7/160, 374.8/170, 385.8/175
Clean+Jerk: 3@132.3/60, 2@176.4/80, 1@198.4/90, 3×1@220.5/100, 2×1@231.5/105
Zercher Squat: 8@165.3/75, 187.4/85, 209.4/95
Pretty good workout, I haven’t done cleans in a long time and struggled with them. They are much harder for me than snatches.
Warm Up:
Standing Abs: 2×20
Internal Rotation: 2×15
External Rotation: 2×15
Behind th head pull apart: 2×20
Pull Apart: 2×20
Bike 5 minutes
Core:
CGB 2board: 5@319.7/145, 330.7/150, 341.7/155, 352.7/160
CGB 3Board: 5@363.8/165, 374.8/170, 385.8/175
Bench felt strong today.