Squats
90x10 goblet
135x5
185x5
225x5x3
OHP
135x5
145x5x3
Pull ups
30
Walking lunges
A bunch between pull up sets
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Squats
90x10 goblet
135x5
185x5
225x5x3
OHP
135x5
145x5x3
Pull ups
30
Walking lunges
A bunch between pull up sets
Pull ups
30
Single leg hip thrust
A bunch from different angles
Dips
3x5
Snatch
45x3
75x3
95x1x3
105x1x2
115x1x5
Clean and jerk
135x1
145x1
155x1
165x1x2
Snatch pull
165x2x2
Squat
45x10 goblet
90x10 goblet
135x5 front
185x5 front
225x3
235x2
245x1
235x3
245x2
255x1 all front squats
OHP
135x5
155x5
155x3x2
Stiff leg DL
225x8
275x8
Pull ups
20
Snatch
45x3
75x3
95x2x2
105x2
115x2x5
Clean and jerk
135x1
145x1
165x1x6
Snatch pulls
165x3x3
Yesterday afternoon
Deadlift
135x8
225x5
275x5
315x3
365x2
405x3x4
315x7
Today
Squat
90x10 goblet
135x5
185x5
225x3 did all of these low bar as an experiment. I like where the bar is centered, I can still stay upright and hit depth. What I don't like is shoulder awkwardness. I didn't feel pain. Might try to work on these more.
185x3
225x3
245x3
255x3
Did these high bar
OHP
135x5
155x4
165x2
175x1x2
Pull ups
30
Double KB rows
55x8x2 each side
Pull ups
30
Single leg hip thrust
3x10 per side, weighted
Stiff leg DL
135x5
225x5
275x5x2
Walking lunges
A bunch
Dips
3x5
Snatch
45x3
75x3
95x2
105x1x2
115x1x2
125x1x3
Clean and jerk
135x2
155x1
175x1x3
Squat
45x10 goblet
Front squat
135x5
185x5
225x3
235x3
245x2
255x1
245x3
255x2
265x1
Back squat
225x5
255x3
Instead of low bar I belted up for everything over 225, including front squats. It was a huge difference.
OHP
135x6
155x5
175x1x2
135x5
Pull ups
32
Stiff leg DL
225x5
295x8
Snatch
45x3
75x3
95x2x2
105x2
115x2x5
125x1
Clean and jerk
135x2
155x1
175x1x5
Deadlift
135x8
225x5
275x5
335x2
385x1
425x1x4
315x10
275x20 Did the last 2 for fun. Glutes were on fire.
Squat
45x10 goblet
135x5
185x5
225x5
255x5x5
OHP
135x5
165x3x3
Pull ups
32
Single leg hip thrust
3x10 per side
Pull ups
35
Single leg hip thrusts
4 sets of a bunch each side, some weighted
Dips
3x8
Walking lunges
3 sets of a bunch, weighted
Double KB rows
45x12 each side with a 1 second hold on the top
Double kb carries from rack
2x5 (little hill in my yard)
Snatch
45x3
75x3
95x2
115x1x2
125x1
Clean and jerk
135x1
155x1
165x1
175x1
Double kb snatch
45x10x3
Kind of rushed this morning so had to make it quick
Front squat
45x10 goblet
135x5
185x5
235x5x5
OHP
135x5
170x2
170x1x2
180x1
155x2
Stiff leg DL
135x5
225x5
295x5x2
Double KB snatch
100 over a mix of sets of 5 and 10. Mostly 5.
Sled pulls
90x50'x2
180x50'x2
270x50x2
180x50x2
Barbell hip thrust
135x10
225x10x2
275x10
Farmers carry
180x1 minute x2 in both hands
Nice sled pulls. Enjoy your weekend!
Thanks man, I wish I could work them in more.
Snatch
45x3
75x3
95x3
105x2
115x2x2
125x1x5
Clean and jerk
135x2
165x2x4
Belted up for these. It's a different sensation but a good one.
Squats
45x10 goblet
135x5
185x5
225x5
275x3x5
OHP
135x5
165x1
165x2
145x5
Pull ups
30
Snatch
45x3
75x3
95x3
105x2
115x2
125x1x8
Clean and jerk
135x2
155x1
175x1x8
Front squat
45x10 goblet
135x5
185x5
245x3x5
OHP
135x5
155x3
175x1
165x2
165x3
Pull ups
30
Deadlift
135x10
225x6
275x3
315x3
365x3
405x5x3 new 5RM!
345x10
Did these a couple days early, going on vacation next week. I'll probably bring my kettlebells but won't be going to the gym.
Snatch
45x3
75x3
95x2
105x2
115x3
125x2x3
125x2
Clean and jerk
135x2
155x1x3
Snatch pulls
155x5x2
Deadlift
135x5
225x5x2
275x3
335x3
385x3
425x3x2 new 3rm
365x10 new 10rm
Was supposed to hit 425 for three sets of triples but third didn't budge. Will try and hit singles next week though.
Squat
45x10 goblet
135x5
185x5
225x3
255x2
295x1x5
225x5 paused
OHP
135x5
155x5
165x3
175x1 with a slow negative
Pull ups
30
Pull ups
50
Single leg hip thrust
1x10
1x12 +45#
1x15 +45#
1x20 +45#
Both sides
Walking lunges
A bunch
Dips
3x8
Double kb rows
45x12x3
Snatch
45x5
75x3
95x2
105x2
115x2
125x2x5
Clean and jerk
135x2
155x1
175x1x3
185x1x2
Goblet squats
45x10
45x10 hindu style
Front squats
135x5
185x5
225x5
255x1x5
Pull ups
50
BTN OHP
95x8
105x8x2
Stiff leg DL
225x8
295x5
Snatch
45x5
75x3
95x3
115x2
135x1
Clean and jerk
135x2
165x1
185x1x5
Tall hang snatch
95x3
105x3
Squat
45x10 goblet
135x5
185x5
225x5
275x5x5
OHP
135x5
165x3x3
Pull ups
40