Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 9 reps were peak contractions. (32 k) 12.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 11. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Lat machine, curl down to back of neck. (21.8 k) 15. ---- last 10 reps were peak contractions. (32 k) 13.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 12. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 14 minutes.
08-07-2022, 06:25 PM
76now
Mon 8-8-2022
81 now
Part B of the heavy day.
Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (85) 1. (95) 1.
Cleans and Presses. (25 k) 3. (35) 3. (40) 1. (42.5) 1. (47.5) F.
Hi Pull. (75 k) 3. (80) 3. (85) 3.
Olympic Deadlift and heels raise. (85 k) 5. (95) 5. (100) 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. (75) 5. (80) 5.
Overhead Split Squat. Left leg forward, then right leg forward. Front leg to complete fold, back leg to knee touch. (20 k) 1.
Lat machine, curl down to back of neck. (32 k) 14. (20.3 k) 15. ---- last 11 reps were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 13. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Lat machine, curl down to back of neck. (32 k) 15. (20.3 k) 15. ---- last 12 reps were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 14. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.
Workout time - 1 hour and 11 minutes.
08-21-2022, 08:17 PM
76now
Mon 22-8-2022
81 now
Part B of the heavy day.
stick warmups.
Fast no grind Squats. (47.5 k) 1. (67.5) 1. (77.5) 1. (87.5) 1. (95) 1.
Cleans and Presses. (25 k) 5. (35) 5. (41.25) F? F? --- supposed to be 5 reps. Soon after was down and out.
Hi Pull. (75 k) 3. 3. 3.
Olympic Deadlift and heels raise. (85 k) 5. 5. 5.
Quarter Press. (60 k) 5. (65) 5. (70) 5.
Jerk Thrust. (70 k) 5. ---- that was it, complete crash.
Hope it's just an off day, and not burn-out.
Lat machine, curl down to back of neck. (39 k) 10. (20.3 k) 15. ---- last 13 reps were peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 15. (77) 20.
Snatches - stick, then bar only.
Split snatch, 5 singles.
Dead hang split snatch, 5 singles.
Drop split snatch. 5 singles.
squat snatch. 5 singles.
Clean and Jerk.
5 singles.
squat C+J. 5 singles, raising weight each set.
dead hang clean. 5 singles.
Split C+J. 5 singles, low to knee touch both clean, then jerk.