Slight delay getting the last few weeks up due to work and other commitments!
A couple of rest days this week, and some high volume days to mix things up!
3 rounds for time;
50 back raises
50 sit ups
5*1 minute plank / 1 minute rest
Cycled about 12 miles
Dumbbell bicep curls
Shoulder accessories – front / side / rear delt raises
Heavy slam ball / atlas stone work
Bar over burpees
Overhead squats @43kg
Push press @43kg
5*5@110kg – double overhand, focus on speed of hip extension
Power snatch – 5*3@55kg 1@60, 2@65 – started to just jump wider so stopped at this weight rather than learning more bad technique.
5*1 snatch @50 – focus on speed and technique
4*5 strict c2b pull ups
4*5 strict chin ups
20 minutes lateral trainer – steady paste
10 minutes handstand practice
Pause Front Squat 10*2@90
Some lunges and cardio – the curse of being too slow to write this up!