Originally Posted by
76now
Thurs 22-12-2022
81 now.
Light day.
Seated heels raise machine. (56.3 k) 13.
Heels Raise, leverage calf machine. (130 k) 10. (110) 13.
Lat machine, curl down to back of neck. (45 k) 15. (27.8 k) 18. ----peak contractions this set.
Lying dumbells tri extention. (10 k's) 13. 12.
rear delt raise (5 k's) 15. 15.
Ab crunch machine. (95 k) 10. (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 25 minutes.