Thurs 22-9-2022
81 now.
Light day.
Seated heels raise machine. (53.8 k) 15. ----- last 6 reps peak contraction
Heels Raise, leverage calf machine. (120 k) 10. (105) 14. --- last 6 reps peak contraction.
Lat machine, curl down to back of neck. (39 k) 14. (25 k) 15. --- last 6 reps peak contractions.
Lying dumbells tri extention. (9 k's) 15. 15.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (86 k) 19. (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 12 minutes.