de bench

bench 20kgx3x3

bench 61kgx3x9 (wide, med, narrow grips)

jm press 40kgx12x3

21, 15, 9 reps:
dips
pullups

time: 4.05

de snatch

snatch 20kgx3x3, 40kgx2x2

snatch 55kgx5x6

• kinda heavy. drop to 70-80% range

ssb good morning 43kgx12x3

hamstring curls 18kgx12x3

standing cable crunch 70kgx12x3

me bench

bench 50kgx5, 60kgx3, 70kgx2, 80kgx1

bench 92kgx1, 95kgx1, 100kgx1, 92kgx1, 95kgx1

close grip bench 44kgx6x4

hspu 3x3

seated cable row 70kgx6x3

db row 27kgx6x2, 32kgx6

pushups 25, 15, 10

me box squat (pause)

box squat 80kgx5, 102kgx3, 111kgx2, 130kgx1

box squat 145kgx1, 152kgx1, 161kgx1, 145kgx1, 152kgx1, 163kgx1

safety squat bar gm 45kgx6, 50kgx6x3

single leg standing hamstring curl 11kgx8x3

15-12-9 reps:
40kg thrusters
pullups

time = 3.26

• all unbroken
• few seconds rest between exercises
• thrusters were light
• no pause between reps
• quads tired first

de press

press 20kgx3x2

press 45kgx3x9

seated db press 14kgx12x3

3x:
dips x12
pullups x16

me inclined bench press

inclined bench 45kgx5, 54kx3, 63kgx2, 72kgx1

inclined bench 84kgx1x6

• stalling at midway point unless there's sufficient speed
• ugly last rep

seated db press 20kgx6x3

straight bar tricep pressdown 50kgx6x3

• used thumb-over grip

seated cable row 54kgx6x3

• not really feeling the lats with this

rest

left knee feeling funky, skipping today's session.

de press

press 20kgx10

press 41kgx3x9

seated db press 16kgx12x3

pullups 15x3

dips 10x3

de squat

squat 61kgx2x2

squat 104kgx2x12 (every minute)

• paused on box for 2-3s
• little slow off the box

deadlift 124.6kgx1x8 (every 30s)

safety squat bar good mornings 39kgx15x3

• pretty light/easy. add reps or weight.

21-15-9 reps:

power clean 50kg

toes to bar

time - 10:34

• cleans were light and easy
• grip was limiting factor

dangled from pullup bar for about a minute to stretch out shoulders.

what my bent elbows really mean:

me press

press 20kgx10, 31kgx5, 38kgx3, 45kgx2, 51kgx1

• phone died. mental calculation is a bitch.

press 57kgx1, 60kgx1, 63.5kgx1, 57kgx1, 60kgx1

• face was exploding on the 63.5kg rep. mad struggle once bar clears head. i'm thinking its a shoulder/t-spine mobility + weak shit triceps issue. 

seated db press 28kgx6x4

• big back arch at the top range. should be the mobility issue.

tricep press down or whatever its called 57kgx6x4

seated cable row 88kgx6x4