Monday
A. Deadlift, build to a heavy single- 335, 355, 365, 375,385, 390(PR)
B. barbell reverse lunge 5/5 x 3 sets- 225 ,255 ,275
C. back extension 10-15 reps x 3 sets- sets of 15, real easy
* add in some more gymnastic play- L-sit legless rope climb, 30/30 shoulder touches, hollow body holds(60sec) and some
Tuesday
5000 meter row @ a moderate pace,damper set to 10- time completed- 20:30
Wednesday
A. Snatch, 1 rep x 5 sets- 210,215,220,225,230- wasnt planning in hitting this numbers but i was feeling really good, only had a few misses, 2 at 215 and 1 at 220, weight wasnt really to heavy nor was it taxing
B. Front squat. Split jerk, 1.1 x 3 sets- 255,270,285,300( failed the jerk) i have the jerk in me, just didnt want to kill myself trying to get it( on video)
C. Back Squats 20x1, 2-3 reps x 3 sets- 315x3, 325x2, 325x2
D. Barbell hip extension 10-12 reps x 3 sets, rest 60 sec- sets of 12- 95, 115, 135
Thursday
off- just hit some light z1 stuff, just to move
Friday
A. Snatch Grip Deadlift, @ 40x0, 3 rep x 3 reps- 225x3, 235x3, 245 x 3
B. split jerk OTM, 3 reps at 70% for 10 mins- 210 no misses
C. Gh rises, at 30x0, 4-6 reps x 4 sets- UB sets of 6 with 15lb vest, this was very east thats why i added the vest
Saturday
60 min Z1 row easy pace- did it
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